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 8/1. You know what time it is!
Metcon (Time)
15-10-5
SDHP 115/75
lat burpee over bar
Metcon (AMRAP – Rounds and Reps)
B-Fit
25 min with a partner alternating movements
10 DB Clean & Jerk
10 DB bent rows
5 shuttle sprints
*Rd 1 partner 1 does C&J, partner 2 does bent rows, partner 1 does sprints then vice versa in RD 2 & so on.