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 12/2. Congrats!

Metcon (Time)

7-5-3

Bar MU

deficit HSPU 2/1 45

Metcon (AMRAP – Rounds and Reps)

B-Fit

A.

Five sets of:

Unsupported Seated Strict Press x 4-5 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2 minutes

B.

Against a 7-minute running clock, complete:

500 Meter Row buy-in

—

As many rounds and reps as possible of:

5 Single Arm Press each arm

10 Box Jump-Overs