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)
B-Fit
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
B.
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