Hatch 9/1

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 9/1

Metcon (Time)

Row 600m

5 bent rows 185/105

Row 400m

10 bent rows 155/85

Row 200m

15 bent rows 135/65

Metcon (AMRAP – Rounds and Reps)


In teams of three, with one person running 10 shuttle sprints at all times, complete AMRAP in 30 minutes of:

10 DB Push Press

10 BJ Overs

Teams establish and maintain the running order throughout the workout. The two teammates completing the couplet alternate rounds so that only one person is working at a time.

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