201216

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

Sumo Good Morning (3 x 8 @ 3111 light to moderate)

more squat prep…

Back Squat (4 x 4 E3MOM @ 80-85%)

Metcon

Metcon (Time)

3 Rounds:

10 DB Lunges

20 Jump Squats

200m Medball Run
Go AHAP on lunges & with MB that allow for unbroken sets/continuous runs

RX+ – wear a vest