Lift 17/2

31
Jul

Lift 17/2

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

Snatch (5 @ 60/70/80% +5)

Power Clean (see above)

Front Squat (5 @ 60/70, 5+ @ 80%)

core – 4 rds of 10 hollow rocks & 10 T2B

Metcon (Time)

B-Fit

A.

Four sets of:

Kettlebell Front Squat x 10-12 reps

Rest 45 seconds

Supine Ring Rows x 10-12 reps

Rest 45 seconds

Plank from Elbows x 45 seconds

Rest 45 seconds

B.

For time:

30 Kettlebell Swings(heavy)

15 Burpee box jumps

24 Kettlebell Swings

12 Burpee box jumps

18 Kettlebell Swings

9 Burpee box jumps