201205

5
Dec

201205

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

Metcon

Metcon (Time)

Bootcamp

4 Rounds where 1 RD is 5 reps of the following flow/side:

1 – KB Lawnmower Row

2 – Single Leg KB Clean

3 – Offset KB Reverse Lunge

4 – Offset KB Squat

5 – One Arm Rotational Press

*rest 2 minutes*
Perform all 5 moves as a circuit 5x/thru, switch sides and repeat. Thats 1 full RD.

Weightlifting

Back Squat (4 x 10 EOMOM @ 55% AFAP)

SPEED KILLZ!!!!!!!!!!!!

Metcon

Metcon (Time)

3 Rounds:

16 Front Rack Lunges 135/85

16 Banded Russian KB Swings 70/53 (pink Band)

8 Strict Toes to Bar

200m Backpedal
Perf. – 95/65, 53/35 & V-ups

RX+ – 165/105 & Don a weight vest for the “runs” only