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


Monmouth CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 rds:

5 muscle cleans

5 front squats

5 strict presses

5 back squats

Mobility:

– Partner hanging shoulder stretch, 1 min/partner

– Rack ankle stretches, 1 min/stretch/side

Weightlifting

MCF WL #2 (20 min to find a heavy single)

1 power clean

1 hang clean (full)

1 push jerk

1 back squat

1 BTN split jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min w/partner:

1 complex, 135/95lb

6 T2B

Cooldown

Warm-up (No Measure)

Puppy dog, 2 min

Pigeon stretch, 2 min/side





  • Schedule Your Free Movement Assessment and Intro Workout!


    Best Days For You:

    SundayMondayTuesdayWednesdayThursdayFridaySaturdaySunday

    Best Times For You:

    Early MorningLate MorningEarly AfternoonLate AfternoonEarly EveningLate Evening