Monday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

Developmental Rolling (No Measure)

3 mins

Crawling (No Measure)

2×20 ft fwd/back

Standing Chops (No Measure)

2×10 each side

Movement Prep

5 mins

Banded Deep Squat Stretch (No Measure)

Weightlifting

25 mins

Front Squat (5×5)

75-85% of 1RM

Metcon

Metcon (6 Rounds for time)

6x250m row
Rest 1:30-2 mins between each round

Afterbash

Pull-up Improvement Work (No Measure)

3 rounds
10 Tuck Sits
10 Supermans
5 Strict Pull Ups

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