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

Deadlift (5 @ 70/3 @ 80/1+ @ 90%)

add 5 if you deserve it

Metcon (Time)

10 back squats 155/105

100 DU

10 back squats

75 DU

10 back squats

50 DU

10 back squats

25 DU

Metcon (Time)

B-Fit

5 rounds for time of:

Run 800 meters

30 Ab-mat sit-ups

30 hip extensions