200212

11
Feb

200212

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

Metcon

Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:

9 Burpee Box Jumps 24/20

15 Dual Dumbbell/Kettlebell Front Squats 50/35

15/12 Calorie airbike/row
Performance – 40/25

Accessory work:

3 x 10 Rower Pike Ups

max banded push-ups after each set