Saturday


Monmouth CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m jog, 3 rds:

10 banded good mornings

10 straight legged kips

:20 HS hold

Mobility: 1 min/side

Hip socket rotations

Front hip pulses

Weightlifting

Deadlift (20 min to establish 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 min w/partner:

– 200m run + 10 HSPU, alternating full rounds

– 50 DU’s + 10 T2B, alternating full rounds





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