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

Monmouth CrossFit – CrossFit


Warm-up (No Measure)

3 rds:

1:00 row

10 band pull aparts

10 band dislocates

10 box dips

Mobility: 1 min/side

Lax ball front delt/pec

Lax ball lats


Weighted Dips (Matador) (3-3-3-3-3, every 3:00)


4x1000m row (4 Rounds for time)

4 rds, each for time:

1,000m row

2 min rest
Compare times from 11/5 and beat them by 1 second each!


L-Sit (5 x max effort sets, rest 2:00)

Score “reps” as seconds held.

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