Wednesday


Monmouth CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rds:

10 banded scap retraction to face pulls

10 band dislocates

10 ring rows

Mobility: high band shoulder stretch, 2 min/side

Weightlifting

Metcon (1 Rounds for reps)

Strict Press (based off 90%):

Warmup – 40, 50, 60 x 5

Working (every 3:00) – 70×3, 80×3, 90×3+

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13 min:

3, 6, 9, etc.

Push jerk, 115/80lb

C2B pull-ups

DU’s x 5

Bonus Work

Metcon (No Measure)

3 rds:

1:00 elbow plank

:30 side bridge/side





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