Monday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

500 m Row (No Measure)

Warm-up (No Measure)

3 Rounds
5 InchWorms
10 Spiderman Steps
10 Pushups

Mobility

6 mins

Couch Stretch (No Measure)

Super Squat (No Measure)

Weightlifting

20 mins

Back Squat (5×5)

All sets at 50%
*This will be very light. Do not go any heavier, focus on sitting in bottom of every squat for a second.

Metcon

15 min AMRAP (3.17.14) (AMRAP – Rounds and Reps)

5 Pull Ups
10 Push Ups
15 Box Jumps (24/20)

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