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