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

Front Squat (5 x 3 ascending from 70%)

Functional Bodybuilding –

Dual KB Front Rack squats with a 40X0 tempo – 3 x 8

3 x 30ft KB Goblet Duck Walk