CrossFit Barbending – CrossFit

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 (Distance)

test standing long jump. Have a partner measuer from a piece of tape to the back of your closest heel.

Metcon (Distance)

max height box jump

Metcon (Weight)

back squat to failure of at least 5 but no more than 10 reps. Use 1RM calculator from Mondays deadlift.

weight x reps x.0333 + weight = 1RM estimation
B-Fit too