Monday

Main – CrossFit

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Warm-up

10 mins

750 m row (No Measure)

(No Measure)

3 rounds
5 Inchworms
10 Spiderman Walks

Mobility

5 mins

Thoracic Bridge (No Measure)

2×5

Bottoms Up Kneeling KB Press (No Measure)

2×5 each side – bi-lateral kneeling

Weightlifting

20 mins

Thruster (5×8)

*90 sec rest between sets
*Use a weight 10-20% higher than your Fran weight

Metcon

20 min EMOM (4.21.14) (20 Rounds for reps)

1 Burpee/1 Slamball (20/15)
2 Burpees/2 Slamballs
3/3…

*Once you are unable to perform amount of burpees & slamballs within the minute, take 1 min off, then start back at 4/4 and proceed

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