Monday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

3 Rounds

10 Tempo Air Squats

Deep Squat Plate Hold (20-30 sec)

5 Inch Worms

Movement Prep

8 mins

(No Measure)

Calf Smashing

Banded Hip Flexor

Weightlifting

25 mins

*Performance 75-80% 1RM

*8 minutes to work up to 75-80%

*8 sets of 2 reps every 2 minutes

Back Squat (8×2 (2 reps every 2 mins for 8 rounds))

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

50 Reverse Lunges

40 DU

30 T2B

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

10 Bar MU

*Strict Pull-ups for Bar MU

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