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:

50 single unders

10 banded side steps/side

10 butterfly situps

Mobility: pigeon stretch, 2 min/side

Weightlifting

MCF WL #3 (Weight)

Back squat

5-5-5-5-5 building, every 3:00
Score is total weight lifted across 5 sets.

Metcon

Metcon (4 Rounds for reps)

1:00 DB walking lunges, 50/35lb

1:00 K2E

1:00 box jump step downs, 24/20″

2:00 rest

Gymnastics

Handstand Push-ups (Max effort set)

1 max effort set of kipping HSPU. You may rest in lockout only.





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