Monday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

3 rounds

15 Tempo Air Squats

30 sec Handstand Hold

10 Ring rows

Movement Prep

8 mins

(No Measure)

Foam Roll Shins

3×10 Pass Thrus

Weightlifting

25 mins

OHS

5 mins to work up to 50% of 1RM

5 OHS Every 2 mins OTM for 7 sets

*Performance – take bar from ground

Overhead Squat (7×5 every 2 mins @ 50% of 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 Strict Pull-ups

10 Hollow Rocks

15 KBS (Rx+ 2/1.25)(1.5/1)

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