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)

50-35-20:

Double Unders

AbMat Sit-Ups

Directly Into…

50-35-20:

Double Unders

Air Squats
Performance 75-50-35 Singles or Heavy Rope

Metcon (AMRAP – Rounds and Reps)

Bootcamp

20 minutes:

500m Row

50 Air Squats

20 DB Snatches 50/35