Wednesday


Monmouth CrossFit – CrossFit

Warm-up

MCF Warmup #1 (No Measure)

3 rds:

:30 samson stretch/side

10 PVC OHS

10 butterfly situps

10 light russian KB swings

10 ring rows or pull-ups

10 pushups or dips

Mobility: 5 min individual mobility

Weightlifting

Metcon (1 Rounds for reps)

Strict Press (based off 90%)

Warmup – 40, 50, 60 x 5

Working – 75×5, 85×3, 95×1+

Metcon

Metcon (Time)

10 RFT:

200m run

10 burpee box jump overs, 24/20″
*26 min cap





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