Wednesday


Monmouth CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m jog, 3 rds:

10 front leg swings/side

10 side leg swings/side

10 PVC dislocates

:30 high plank

Mobility:

Low band shoulder stretch, 2 min/side

Weightlifting

Metcon (5 Rounds for weight)

Every 3:00 x 5 sets:

3 double KB Z presses @ 31X1, building

Metcon

Metcon (No Measure)

For time:

2.02 mile run
End of Silverside and back

Bonus Work

Metcon (No Measure)

100 butterfly situps





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