Monday


Monmouth CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rds:

10 sumo squat to stands

10 spider stretches

10 banded side steps/side

10 banded scap retraction to face pulls

10 band dislocates

Mobility: rack ankle stretches, 1 min/stretch/side

Weightlifting

Metcon (5 Rounds for weight)

Every 3:00 x 5 sets:

5 back squats @ 30X1, building

Metcon

Metcon (No Measure)

AGOQ #1: AMRAP 8 min

45 thrusters, 95/65lb

45 T2B

45 cleans, 95/65lb

45 C2B pullups

Cooldown

Metcon (No Measure)

15 min jog, easy pace





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