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 9/2

Metcon (Time)

21-15-9

BJ Over 24/20″

Ring push-up

Metcon (AMRAP – Rounds and Reps)

B-Fit

In teams of two, alternate tasks to complete AMRAP in 24 minutes of:

10 DB Snatch per side

10 DB bent rows per side

20 plank knee-2-elbow