Monday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

3 rounds
10 Reverse Hypers
10 Single Leg KB RDL
10 BU Kneeling KB Press

Movement Prep

6 mins

Prayer Stretch (No Measure)

Pigeon Stretch (No Measure)

Weightlifting

35 mins

Deadlift (5 @ 65%, 5 @ 75%, 5+ @ 85%)

*Use 90% of 1RM to calculate weights

Shoulder Press (5 @ 65%, 5 @ 75%, 5+ @ 85%)

*Use 90% of 1RM to calculate weights

Metcon

5 min AMRAP (8.4.14) (AMRAP – Rounds and Reps)

5 Burpees
30 DU

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