WOD

Monmouth CrossFit – CrossFit Warm-up MCF Warmup #4 (No Measure) 3 rds: 1:00 row or AB 10 walking lunges 10 double DB RDL’s 10 ring rows 10 double DB strict presses Mobility: 1 min/side Foam roll adductors Foam roll glutes Foam roll lats Weightlifting Split Jerk (15 min to build to a heavy single) Metcon…

Monmouth CrossFit – CrossFit Warm-up MCF Warmup #2 (No Measure) 3 rds: 1:00 row 10 front leg swings/side 10 side leg swings/side 10 banded scap retraction to face pulls 10 band dislocates Mobility: 5 min individual mobility Gymnastics Handstand Walk (Max distance handstand walk in 10 min) Choose one: 1) Max distance HS walk 2)…

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 20 jumping jacks 15 PVC OHS 10 pushups 5 strict pullups Mobility: barbell/foam roller OH stretch, 2 min Weightlifting Metcon (5 Rounds for weight) Every 3:00 x 5 sets: 3 OHS, building Metcon Metcon (4 Rounds for weight) EMOM 20 min: 1) 15/12 cal row…

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 10 sumo squat to stands 10 spider stretches 10 banded scap retraction to face pulls 10 band dislocates Mobility: choose one Butterfly, 4 min Bully band stretch, 2 min/side High band shoulder stretch, 2 min/side Metcon Metcon (AMRAP – Reps) AMRAP 12 in teams of…

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 10 walking lunges 10 single leg DB RDL’s (5/side) 5 strict pullups 5 pushups Mobility: front hip wall stretch, 2 min/side Weightlifting Metcon (5 Rounds for weight) Every 3:00 x 5 sets: 3 front squats, building*From floor – squat clean does not count as first…

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 (1 Rounds for reps) Strict Press (based off 90%) Warmup – 40, 50,…

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 5 muscle snatches 5 snatch push presses 5 good mornings Mobility: rack ankle stretches, 1 min/stretch/side Weightlifting Metcon (12 Rounds for weight) EMOM 12 min: 2 hang power snatches, building Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 min: 16 hang power snatches, 75/55lb…

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 10 walking lunges 10 single leg DB RDL’s (5/side) 10 band dislocates :20 handstand hold Mobility: choose one Pigeon stretch, 2 min/side Front hip wall stretch, 2 min/side High band shoulder stretch, 2 min/side Weightlifting Metcon (1 Rounds for reps) Back squat (based off 90%):…

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 10 banded side steps/side 10 sumo squat to stands 10 spider stretches 10 banded scap retraction to face pulls 10 ring rows Mobility: squat test w/KB, 2 min Metcon Metcon (AMRAP – Reps) AP Games Workout 3: AMRAP 12 min in teams of 3 60…

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 (12 Rounds for weight) EMOM 12 min: 1 hang power clean + 1…