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

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minutes:

7 Toes to Bar

7 Front Squats 135/95

200 Meter Run
Performance 115/85 —— RX+ 165/115

Accessory -KB Bulgarian Split Squat Drop sets

3 x 7+7+7/side – Start with heaviest load and taper each set(i.e. 7 @ 53, 7 @ 44, 7 @ 35)