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

romanian deadlift (15 min to build to heavy set of 10/NOT MAX)

Metcon (Time)

10 front squats 155/105

20 pull-up

30 BJ overs 24/20″

40 HR push-ups

50 cal row
RX+ with 185/125, C2B, & 30/24″