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