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 (5 @ 65, 3 @ 75, 1+ @ 85% + 5 lbs per set)

Back Squat (5 @ 65, 3 @ 75, 1+ @ 85% + 5-10 lbs)

Metcon

Metcon (AMRAP – Reps)

10 min EMOM:

3 Power Snatches 135/95

Max Burpee Box Jump Overs 24/20

Every minute, perform 3 snatches, then max burpee box jump overs in the remaining time. Score is total number of burpee box jump overs.

Metcon (Time)

40-30-20-10

DB Push Press 50/35

abmat sit-up

*20 cal air bike after each RD*
B-Fit