Community Fitness Barbending – CrossFit
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
test standing long jump. Have a partner measuer from a piece of tape to the back of your closest heel.
max height box jump
back squat to failure of at least 5 but no more than 10 reps. Use 1RM calculator from Mondays deadlift.
weight x reps x.0333 + weight = 1RM estimation