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 (AMRAP – Rounds)

EMOM 30

1 Bear complex 135/95
RX+ 185/125

Metcon (AMRAP – Reps)

B-Fit

A.

Four sets of:

Pull-Ups x 6-8 reps

Rest 45 seconds

Dumbbell Bench Press x 10-12 reps

Rest 45 seconds

partner med ball toss sit-ups x 12-15 reps

Rest 45 seconds

B.

Three sets for max reps/calories:

60 seconds Row for calories

30 seconds Rest

60 seconds Kettlebell Swings

30 seconds Rest

60 seconds Renegade Rows

30 seconds Rest