Hatch 11/2/FRIDAY THE 13TH/UT-OH

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 11/2. Hows that PR taste?

Metcon (Weight)

13 min EMOM

1 Thruster 135/75

*add 10/5 lbs every min til failure. If you hit 255/135 then you’re swell. Use a rack*

Metcon (AMRAP – Rounds and Reps)


Four sets of:

Dumbbell Sumo Squat x 8-10 reps

Rest 45 seconds

Step-Ups x 8-10 reps each leg

Rest 45 seconds

Turkish Get-Up x 1-2 reps each arm

Rest 45 seconds


In teams of two, alternate sets to complete as many rounds and reps as possible in 13 minutes of:

3 Push Press

6 Box Jump-Overs

9 Kettlebell Swing