191017

16
Oct

191017

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 (3 x 6 between 70-80%)

Metcon

Metcon (Time)

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row
RX+ -alternating pistols

Accessory work – DB Front to back lunge 3 x 5/side