Monday


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%):

Warmup – 40, 50, 60% x 5

Working – 75×5, 85×3, 95×1+ (every 3:00)

Metcon

Metcon (AMRAP – Reps)

AMRAP 20 min:

500m row

Max effort handstand pushups
*Score is total HSPU completed

*Rest only in lockout





  • Schedule Your Free Movement Assessment and Intro Workout!


    Best Days For You:

    SundayMondayTuesdayWednesdayThursdayFridaySaturdaySunday

    Best Times For You:

    Early MorningLate MorningEarly AfternoonLate AfternoonEarly EveningLate Evening