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

Snatch (5 @ 40/50/60% +5)

Power Clean (see above)

Back Squat (see above)

core – 50 weighted hypers

Metcon (Time)

B-Fit

Every 3 minutes, for 21 minutes (7 sets):

Row 250 Meters

10 Burpee Box Jump-Overs (24″/20″)

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 7 sets as quickly as possible. Score best round,