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 12/1. It was all good just a week ago. Pure gravy now.

Metcon (Time)

100 weighted push-ups 45/25

Metcon (Time)

B-Fit

A.

Three sets of:

Kneeling Kettlebell Halos x 3-5 reps each direction

Rest 45 seconds

Plate Overhead lunge x 6-8 reps

Rest 45 seconds

Dumbbell Renegade Rows x 5 reps

Rest 45 seconds

B.

Three rounds for time of:

15 Seated DB Presses

20 Alternating Front Racked Reverse Lunges

C.

Tabata hollow rocks