201004

3
Oct

201004

CF 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

Front Squat (6 x 2 ascending (:02 Pause in hole on 1st rep only)

1 – 60%

2 – 63%

3- 66%

4 – 69%

5 – 72%

6 – 75%

Perf. – Start light & add minimally each set

Metcon

Metcon (Time)

10 Rounds:

20 Russian KB Swings 53/35

200m Run
Perf. – 44/26

Metcon (AMRAP – Rounds and Reps)

No Equipment WOD

25 Minutes:

300m Run

15 Prisoner Good Mornings

15 Prisoner Walking Lunges

300m Run

10 Pike Press

10 HR Push-ups