Friday


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 rep

Metcon

Metcon (AMRAP – Reps)

AMRAP 8 min:

1, 2, 3, etc.

Front squats, 165/115lb

Bar muscle ups

Bonus Work

Metcon (No Measure)

Cooldown run – you choose distance





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