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 7/1. On the back 9 officially.

Metcon (Time)

21-15-9

BJ over 24/20″

KBS 70/53

Metcon (Time)

B – Fit

4 RDS

row 500m

25 KB SDHP

5 wall walks

*rest 1 min between rds*