220904

3
Sep

220904

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

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
Scaling:

This Hero workout is long, with a high volume of running and squats. Reduce the reps and load to keep the workout under 40 minutes.

Intermediate Option:

5 rounds for time of:

Run 400 meters

29 back squats

♀ 75 lb ♂ 115 lb

Beginner Option:

4 rounds for time of:

Jog 400 meters

29 back squats

♀ 35 lb ♂ 45 lb