9
Feb
210209
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
Back Squat (5 reps at 60% T1RM)
5 reps at 40% T1RM
5 reps at 50% T1RM
5 reps at 60% T1RM
Metcon
Metcon (Time)
10 Bar Muscle-ups
20 Hang Power Clean 115/75
300 Double Unders
20 Hang Power Clean
10 Bar Muscle-ups
perf. – Burpee Pull-ups for MU, 95/65 & 300 singles