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