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 11/1 – PR city Benders

Metcon (Time)

30 weighted push-ups 45/25

3 rope climbs

20 weighted push-ups

2 rope climbs

10 weighted push-ups

1 rope climb

Metcon (AMRAP – Reps)

B-Fit

A.

Three sets of:

Front Squat x 6-8 reps

Rest 60 seconds

Row 250 Meters

Rest 60 seconds

High Plank to Elbows x 8-10 reps

Rest 60 seconds

B.

Complete as many rounds and reps as possible in 8 minutes of:

3 Dumbbell Ground to Overhead

3 Burpees

6 Dumbbell Ground to Overhead

6 Burpees

9 Dumbbell Ground to Overhead

9 Burpees

12 Dumbbell Ground to Overhead

12 Burpees