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