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