24
Aug
180825
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 (every :30 x 15 perform 1 rep @ 50% AFAP)
Bulgaian Split Squat (2 x 6/side @ 80% todays squat using db/kb)
suitcase style hold
Metcon (Time)
24 Front Rack lunges 115/80
200m single arm farmers carry AHAP(switch hands 1/2 way)
16 FR lunges 135/95
200m single arm farmers carry
8 FR lunges 155/105
Metcon
Metcon (4 Rounds for time)
B-Fit
Every 4:00 x 4:
100′ Walking Lunge
15 Deadlifts 155/105
21/15 Calorie Bike