Monday


Monmouth CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rds:

:30 row, increase pace per set

10 banded side steps/side

10 walking lunges

10 DB single leg RDL’s (5/side)

Mobility: pigeon stretch, 2 min/side

Weightlifting

Metcon (1 Rounds for reps)

Back squat (based off 90%):

Warmup – 40, 50, 60 x 5

Working (every 3:00) – 70×3, 80×3, 90×3+

Metcon

Metcon (AMRAP – Reps)

:30 on / :30 off x 30 min

1) Cal row

2) Box jump step down, 24/20″

3) KB swings, 24/16kg
*Lowest score per movement goes towards overall score





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