Wednesday


Monmouth CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rds:

:30 row

20 jumping jacks

10 banded scap retraction to face pulls

10 strict presses

Mobility: high band shoulder stretch, 2 min/side

Weightlifting

Metcon (1 Rounds for reps)

Strict Press warmup (off 90%):

40%x5

50%x5

60%x5

Strict Press, every 3:00 (off 90%)

65%x5

75%x5

85%x5+

Metcon

Metcon (Time)

For time (25 min cap):

3,000m row

300 DU’s





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