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180825

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

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