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 10/2. 2 weeks left

Metcon (AMRAP – Rounds and Reps)

7 min:

5 burpees

7 BJ 24/20

9 WB 20/14

Metcon (Time)

B-Fit

A.

Four sets of:

Front squat x 6-8 reps

Rest 60 seconds

Wall Walks x 2-3 reps

Rest 60 seconds

Hollow Hold/Rock x 30-45 seconds

Rest 60 seconds

B.

Three rounds for time of:

30 Overhead Walking Lunge Steps

15 Pull-Ups

400 Meter Row