Wednesday – Jen’s WOD


Monmouth CrossFit – CrossFit

Warm-up

MCF Warmup #4 (No Measure)

3 rds:

1:00 row or AB

10 walking lunges

10 double DB RDL’s

10 ring rows

10 double DB strict presses

Mobility: 1 min/side

Foam roll adductors

Foam roll glutes

Foam roll lats

Weightlifting

Split Jerk (15 min to build to a heavy single)

Metcon

Metcon (AMRAP – Reps)

AMRAP 16 min:

1, 2, 3, etc.

Strict HSPU

Goblet squat, 32/24kg

DU’s x 10





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