Monday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

500 m Row (No Measure)

(No Measure)

3 rounds
10 Reverse Hypers on GHD
5 Broad Jumps

Movement Prep

6 mins

Thoracic Bridge (No Measure)

2×5 each side

Pigeon Stretch (No Measure)

Weightlifting

30 mins

Deadlift (5 @ 75%, 3 @ 85%, 1+ @ 95%)

*Use 90% of 1RM to calculate weights

Shoulder Press (5 @ 75%, 3 @ 85%, 1+ @ 95%)

*Use 90% of 1RM to calculate weights

Metcon

10 min AMRAP (8.18.14) (AMRAP – Rounds and Reps)

5 Wall Walks
25 Wall Balls (20/14)

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