Wednesday


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

Weightlifting

Metcon (5 Rounds for weight)

Every 3:00 x 5 sets:

5 double KB Z presses @ 31X1, building

Metcon

Metcon (No Measure)

5 rds (20 min cap):

400m run

20 goblet walking lunges

Cooldown

Warm-up (No Measure)

Group stretch:

Hurdler stretches, 1 min/stretch/side





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