CF 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 (1 set of 3+ reps at 67.5% T1RM)

1 set of 5 reps at 55% T1RM

1 set of 5 reps at 62.5% T1RM

7 sets of 3 reps at 67.5% T1RM

1 set of 3+ reps at 67.5% T1RM

Metcon

Metcon (AMRAP – Reps)

EOMOM x 6:

15 Front Squats 95/65

Max Double Unders
Perf. – 75/55 & plate hops