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*