CrossFit Barbending – CrossFit

5-3-1 is no more. Hold on to your asses, cuz we’re about to shift into hyperdrive. Trust in your training & the new base layer of strength we’ve built over the past 5 months. Now its time to apply waht we’ve improved upon.

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

Back Squat (5 x 7 @ 75%)

Metcon (Time)

1000m row

30 Thrusters 115/80

50 pull-ups

Metcon (Time)

B-Fit

5 rounds for time of:

20 wall-ball shots

Tire Flips 10 reps