Monday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

3 Rounds

10 Tempo Goblet Squats

Leg Swing Series

10 Jump Squats

Movement Prep

5 mins

(No Measure)

Couch Stretch

Weightlifting

15 mins

Back Squat (3×5)

Metcon

Metcon (Time)

4 Rounds

20 Front Rack Reverse Lunges (Rx+115/85)(95/65)

Accumulate 45 second L-hang

15 min time cap
L-hang can be scaled to knee raise hang or active bar hang

Afterbash

(No Measure)

3 Sets

10 Hollow Rocks

10 Arch Rocks

10 V-ups

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