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W3D25

1
May

W3D25

Fairview Park – CrossFit FVP

Warm-up
1. “Agile 8”

Barbell
2. Front Squat 3×10-12

Conditioning
3. For time.
20 Strict Pull-ups
400-meter Uneven Farmer’s Carry L (KB) 55/35 R (DB) 30/20
20 Strict Ring Dips
400-meter Uneven Farmer’s Carry L (DB) 30/20 R (KB) 55/35
20 Strict Chin-ups

1: Agile 8 (No Measure)

1. Foam Roll IT Band
2. Foam Roll Adductors
3. Glute/Piriformis Myofacial release w/static stretch
4. Roll-overs into V-sits
5. Fire hydrant circles
6. Groiners
7. Push up hold into Frog Jump
8. Static hip flexor stretch

2: Front Squat (3×10-12 increase)

3: Metcon (Time)

For time.
20 Strict Pull-ups
400-meter Uneven Farmer’s Carry L (KB) 55/35 R (DB) 30/20
20 Strict Ring Dips
400-meter Uneven Farmer’s Carry L (DB) 30/20 R (KB) 55/35
20 Strict Chin-ups