12/31 – classes at 6, 8, 10am


Monmouth CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rds:

200m jog

10 banded side steps/side

10 walking lunges

10 PVC dislocates

Mobility: 1 min/side

Lax ball glutes

Lax ball lats

Lax ball front delt/pec

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min w/partner

200m run

12 dumbbell walking lunges, 50/35lb

10m HS walk

*Alternate full rounds
HS walk scales:

20 wall facing shoulder taps –> :20 HS hold –> :20 high plank

Cooldown

Metcon (No Measure)

100 partner med ball situps, 20/14lb





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