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.