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Quad Quilla

13
Oct

Quad Quilla

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

Back Squat (3 x 3 @ 85%)

Sumo Deadlift (10 min to establish max triple)

Metcon (AMRAP – Reps)

EMOM x 14;

odd – 5 sumo deads 315/205 + 15 air squats + max DU

even – rest

*score DU only*
midline accessory work – 10 Gh raises, 15 weighted sit-ups, 20 GHDSU, 25 hip ext., 30 standing banded crunches, 35 banded good mornings, 40 abmat sit-ups

Metcon (Time)

B-Fit

A.

Three sets of:

Bench Press x 8-10 reps

Rest 30 seconds

Kettlebell Swings x 20-25 reps

Rest 30 seconds

Hollow Body Hold x 45-60 seconds

Rest 30 seconds

B.

For time:

Row 500 Meters

immediately followed by…

Three rounds of:

15 Push-Ups

10 Box Jump-Overs

immediately followed by…

Run 600 Meters

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