12/9 – Holiday Dinner @ Graze, 4pm BYOB. 12/15 – Alexandra LaChance Gymnastics Seminar, 8am.


Monmouth CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rds:

20 jumping jacks

10 banded side steps/side

10 wall squats

:30 handstand hold

Mobility: 1 min/side

Barbell tricep smash

Lax ball shoulder external rotations

Weightlifting

Front Squat (3-3-3-3-3)

Every 3:00

Metcon

Metcon (4 Rounds for reps)

4 rds, each for max reps:

1:00 HSPU

1:00 front squats, 135/95lb

1:00 DU’s

2:00 rest
Scales:

HSPU – banded HSPU –> standing DB strict press

Front squats – weight

DU’s – parallelle hops –> single unders

Cooldown

Metcon (No Measure)

10 min row, easy pace





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