Monday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

500m Row

3 Rounds

10 Banded Good Mornings

10 Broad Jumps

5 Inch worms

Movement Prep

5 mins- Can perform movement prep in between warm up sets

(No Measure)

Leg Swing Series

Pigeon Stretch

Weightlifting

25 mins

2 DL at 80-85% 1RM

*Every 2 minutes for 10 sets

*5ish mins to work up to 80% – can increase weight during first few rounds of EOMOM to reach % as well

Deadlift (10×2)

Metcon

Metcon (5 Rounds for reps)

5 sets

In 1 minute complete:

40 DU

ME Box Jumps (24/20)

Rest 1 minute

*Each round for box jumps

*Scale number of DU as needed

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