Monday


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

2) 8 unbroken overhead squats

3) 15/12 cal row

4) 8 unbroken DB bicep curls

5) Rest
*Build in weight on OHS and bicep curls if possible

*Each round scored as total weight (OHS+curl weight)

Bonus Work

Metcon (No Measure)

Core: 3 rds

30 butterfly situps

1:00 elbow plank





  • Schedule Your Free Movement Assessment and Intro Workout!


    Best Days For You:

    SundayMondayTuesdayWednesdayThursdayFridaySaturdaySunday

    Best Times For You:

    Early MorningLate MorningEarly AfternoonLate AfternoonEarly EveningLate Evening