Tuesday – Nanc’s WOD


Monmouth CrossFit – CrossFit

Warm-up

MCF Warmup #2 (No Measure)

3 rds:

1:00 row

10 front leg swings/side

10 side leg swings/side

10 banded scap retraction to face pulls

10 band dislocates

Mobility: 5 min individual mobility

Gymnastics

Handstand Walk (Max distance handstand walk in 10 min)

Choose one:

1) Max distance HS walk

2) LaChance HS complex:

10 hand lifts

10 shoulder taps

10 hip taps

:10 SA HS hold/side

3) Max effort handstand hold

4) Wall walk practice

Metcon

Metcon (AMRAP – Rounds and Reps)

“21 Guns” – AMRAP 21 min

400m run

21 pushups

21 box jumps, 24/20″

15 burpees

9 pull-ups
*Scale to row if thunder/lightning





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