CrossFit Barbending – CrossFit
Stable shoulders (No Measure)
Using a single light to moderate KB perform;
TGU – 3 R/L
Windmill – 5 R/L
Arm bar – 5 R/L
Press – 5 R/L
Unilateral Russian swing – 10 R/L
Halo – 5 R/L
Snatch – 5 R/L
Shoulder Press (5 @ 40/50/60%)
Metcon (AMRAP – Rounds and Reps)
12 min:
21 cal row
15 burpee over bar
9 Power Clean 115/75
core – 4 RDS of 10 T2B & 12 sit-ups
Metcon (No Measure)
Workout of the Day
A.
Three sets of:
Tire Flips x 8 reps
Rest 60 seconds
Single-Leg Hip Bridge x 12 reps each side
Rest 60 seconds
Single-Arm Dumbbell Row x 10 reps @ 2111
Rest 60 seconds
B.
Every 90 seconds, for 15 minutes (10 sets):
12 Russian Kettlebell Swings (heavy)
12 Hand-Release Push-Ups
C.
Two sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 60 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds