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

Shoulder Press (3 @ 60,70, 3+ @ 80% +5 lbs per set)

Back Squat (3 @ 60,70, 3+ @ 80% +5-10 lbs per set)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min:

5 Bar-facing Burpees

10 Shoulder-to-Overhead 95/65

15 Pull-ups
B-Fit too

Core

5 min EMOM:

10 Russian Twists w/ Plate 25/15

10 AbMat Sit-ups