Friday


Monmouth CrossFit – CrossFit

Warm-up

MCF Warmup #1 (No Measure)

3 rds:

:30 samson stretch/side

10 PVC OHS

10 butterfly situps

10 light russian KB swings

10 ring rows or pull-ups

10 pushups or dips

Mobility: 5 min individual mobility

Metcon

Metcon (10 Rounds for weight)

EMOM 20 min:

Odd – 15/12 cal row

Even – 3 TnG squat cleans, building

Cooldown

Metcon (No Measure)

100 butterfly situps





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