Main – 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

Metcon (No Measure)

Hatch 10/1. PR City next week!!

Metcon (Time)

20-10-5

BJ 30/24

C2B pull-up

Metcon (AMRAP – Reps)

B- Fit

A.

Three sets of:

Front Squat x 6-8 reps

Rest 10 seconds

KB Swings x 15-20 reps

Rest 60 seconds

Turkish Get-Up x 1-2 reps each arm

Rest 60 seconds

KB bent rows x 10-12 reps per arm

Rest 60 seconds

B.

In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:

DB Ground to Overhead

Rest 3 minutes

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:

Wall Ball Shots