Wednesday


Monmouth CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rds:

10 banded scap retraction to face pulls

10 single arm dumbbell strict presses (5/side)

10 walking lunges

Mobility: high band shoulder stretch, 2 min/side

Weightlifting

Metcon (5 Rounds for weight)

Every 3:00:

5 bench presses

Metcon

CF.com #190101 (AMRAP – Reps)

Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats

2 strict pull-ups, 4 push-ups, 6 squats

3 strict pull-ups, 6 push-ups, 9 squats

Etc.

Cooldown

Warm-up (No Measure)

10 min row





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