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 (Time)

10 RDS;

5 Front Squats 205/145

5 Parralette HSPU

Metcon (Time)

Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:

Run 800 Meters

15 L-Seated DB Presses

15 Strict Pull-Ups

15 Strict Ring Dips

Score is best round.