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Community Fitness 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

Overhead Squat (5 X 1 ascending starting between 60-70%)

B-Fit practice OHS

Front Squat (5 x 3 ascending starting building off OHS loading)

B-Fit practice FS

Back Squat (5 x 5 ascending starting building off FS loading)

B-Fit practice BS

Metcon

Metcon (Calories)

Tabata air bike