16
Dec
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