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

Front Squat (6 x 6 @ 75%)

Metcon (Time)

3 RDS:

row 2k

20 GI Janes
30 min cap

Metcon (AMRAP – Rounds)

B-Fit

A.

Three sets of:

Dumbbell or Barbell Push Press x 6-8 reps

Rest 45 seconds

Single Leg Hip Bridge x 8-10 reps each leg @ 2011

Rest 45 seconds

Partnered Leg Tosses x 15-20 reps

Rest 45 seconds

B.

Every minute, on the minute for 16 minutes:

Even minutes – 10 Burpees

Odd minutes – 8 Tall Box Jumps

(you pick the height – jump up and step down)