Saturday


Monmouth CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rds:

20 jumping jacks

10 tight, straight leg kips

10 good mornings, 45/35lb

10 strict presses, 45/35lb

:30 hollow hold

Mobility: high band shoulder stretch, 2 min/side

Metcon

Metcon (Time)

For time w/partner:

20 bar muscle ups

100 DU’s

60 SDHP, 95/65lb

100 DU’s

100 HSPU

100 DU’s

60 SDHP

100 DU’s

20 bar muscle ups

*Reps divided evenly, no cap, scale to keep moving!
Scales:

Bar MU –> jumping

DU’s –> x2 singles

SDHP –> weight

HSPU –> pike HSPU on box –> pike HSPU on ground





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