Monday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

3 rounds
10 Wallballs
10 Superman
5 Sprinter Stretch each side

Movement Prep

6 mins

Thoracic Bridge (No Measure)

2×5 each side

Weightlifting

35 mins

Deadlift (3 @ 70%, 3 @ 80%, 3+ @ 90%)

*Use 90% of 1RM to calculate weights

Shoulder Press (3 @ 70%, 3 @ 80%, 3+ @ 90%)

*Use 90% of 1RM to calculate weights

Metcon

10 min AMRAP (8.11.14) (AMRAP – Rounds and Reps)

10 Burpees
10 Box Jumps (24/20)

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