Monday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

500m row

3 Rounds

10 Reverse Hypers on GHD

10 Broad Jumps

Movement Prep

6 mins

Thoracic Bridge 2×5 each side

Pigeon Stretch

Weightlifting

25 mins

*Fitness Hang Power Snatch

*Performance work to a Heavy 2 Rep

High-Hang Power Snatch (5×2)

High-Hang Snatch (work up to Heavy 2 Reps)

Metcon

Metcon (Time)

1-2-3-4-5-6-7-8-9-10

Burpees

DL (Rx+ 225/135)

*Fitness sub KB SDHP (1.5/1)

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