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

Sumo Good Morning (2 x 6 @ 3111 @ 30-40% back squat)

Back Squat (10 x 2 every :45 @ 45-50% AFAP)

Metcon

Metcon (Time)

30 Front Rack Step ups 95/65 to 20″ box

50 Dubs

500m row

20 FR Step ups 115/80

50 Dubs

500m row

10 FR Step ups 135/95

Metcon (Time)

B-Fit

3 Rounds:

150 Single Unders

50 Air Squats

15 DB Power Snatches 50/35