Monday


Monmouth CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rds:

20 jumping jacks

15 PVC OHS

10 PVC dislocates

5 kipping pull-ups

Mobility: 1 min/side

Hip socket rotations

Front hip pulses

Weightlifting

MCF WL #8 (7 Rounds for weight)

Every 2:00 x 7 sets:

1 OHS, building

Metcon

Metcon (3 Rounds for reps)

1:00 cal row

1:00 hand release pushups

1:00 KB swings, 24/16kg

1:00 goblet squats, 24/16kg

1:00 pullups

2:00 rest





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