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180711

10
Jul

180711

CrossFit Barbending – CrossFit

Warm-up

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

Weightlifting

Back Squat (5 x 5 @ 75% + 5 lbs @ 22×1)

Bulgaian Split Squat (3 x 6/side performed with DB’s at sides)

super with unilateral hip ext. 3 x 8/side

Metcon

Metcon (Time)

3 Rounds:

10 C2B pull-ups

10 HSPU

50ft DB Farmers carry AHAP

10 KB Clusters 53/35
*single KB on clusters – switch hands after 5 reps*

Metcon (Time)

B-Fit

3 Rounds:

5 Push-Ups

5 Strict Pull-Ups

10 Dumbbell Strict Presses 50/35

10 Dumbbell Bent Over Rows

70/50 Calorie Bike

3 Rounds:

5 Push-Ups

5 Strict Pull-Ups

10 Dumbbell Strict Presses

10 Dumbbell Bent Over Rows

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