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.