Monmouth CrossFit – CrossFit


Warm-up (No Measure)

3 rds:

10 banded side steps/side

10 sumo squat to stands

10 spider stretches

10 band dislocates

Mobility: seated butterfly, 3 min


Metcon (5 Rounds for weight)

Every 3:00 x 5 sets:

3 back squats @ 30X1, building
*Heavier than your triples at 31X1


Metcon (No Measure)

AMRAP 15 min:

15 wall balls, 20/14lb to 10/9ft

15 box jump step downs, 24/20″

15 burpees

Bonus Work

Metcon (No Measure)

Core: 5 rds

Max effort hanging L-sit hold, rest as needed

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