Monday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

500m Row

3 rounds

10 Banded Good Mornings

10 Broad Jumps

Movement Prep

8 mins

(No Measure)

Pigeon Stretch

Leg Swing Series

Weightlifting

20 mins

5 min to work up to 60% 1 RM

10 rounds – Every 90 sec – 5 reps

Deadlift (10×5 (5 reps every 90 sec))

Metcon

Metcon (AMRAP – Reps)

5 min AMRAP

Wallballs (Rx+ 30/16)(20/14)

*30 DU at the top of each minute

(Sub 30 HB Jumps for DU)
Rest 2 mins

Metcon (AMRAP – Reps)

4 min AMRAP

T2B

*30 DU at the top of each minute

(Sub 30 HB Jumps for DU)

*Progressions for T2B – Hollow Rocks -> V-ups -> Knee Raises on Bar -> K2E

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