Leg Day

26
Aug

Leg Day

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

Deadlift (8 min to build AHAP)

Front Squat (7 x 5 @ 75-80% your choice)

Metcon (Weight)

EMOM x 7

3 touch & go squat cleans

*you choose weight – same across*

Metcon (Time)

B-Fit

A.

Teams of two must complete a total of 4 sets each as quickly as possible of:

Row 500 Meters



5 Hand-Release Push-Ups

10 Box Jumps (24″/20″)

5 Hand-Release Push-Ups

10 Box Jumps (24″/20″)

5 Hand-Release Push-Ups

10 Box Jumps (24″/20″)



Run 400 Meters

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.