12/31 – classes at 6, 8, 10am


Monmouth CrossFit – CrossFit

Warm-up

MCF Warmup #1 (No Measure)

3 rds:

:30 samson stretch/side

10 PVC OHS

10 butterfly situps

10 light russian KB swings

10 ring rows or pull-ups

10 pushups or dips

Mobility: 5 min individual mobility

Metcon

Metcon (6 Rounds for weight)

In 3:30 complete:

15 box jump step downs, 24/20″

10 burpee pullups (6+” above max reach)

40 DU’s

7 push presses
2:00 rest between intervals.

Start at a moderate push press weight and increase over the 5 rds

Cooldown

Warm-up (No Measure)

10 min row, easy pace





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