Monday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

4 min Row at easy pace

3 Rounds

10 Banded Good Mornings

10 Broad Jumps

Movement Prep

5 mins

(No Measure)

Pigeon Stretch

Leg Swing Series

Weightlifting

20 mins

10 minute EMOM (10×2)

*Performance 80-85% 1RM

*Spend approx 5 minutes to warm up to percentage

Deadlift (10×2)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

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