CrossFit Barbending – CrossFit

Warm-up

Agile 8 (No Measure)

1- IT band roll

2- glute roll

3- adductor roll

4-rollover into v- sit *10

5- hip circles by 5 R/L

6- mini samson stretch*20

7-frog jumps *10

8- static hip flexor stretch 3*10 sec per leg

Weightlifting

Back Squat (20 MIN TO FIND 1 RM)

Gymnastics

Muscle-ups (7 MIN TO FIND MAX SET)

Metcon

Metcon (Time)

30 PWR CLEANS 225/145

30 BURPEES OVER BAR

30 CAL BIKE/ROW

Metcon (Time)

B-FIT

RUN 1200M

63 KBS

36 PU

RUN 800M

42 KBS

24 PU

RUN 400M

21 KBS

12 PU