Monday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Gymnastics

30 mins

Inverted Ring Rows & Push Ups

*Superset 6×5

*Add weight to each exercise if able

3 Rounds

5 Inchworm to Hollows

3 Hollow to Arch Rolls each direction

30 sec HS Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5 Hang PC to Overhead (50% of PC)

6 3-Count Mtn Climbers

7 Pullups
*If not able to get pull-ups in two sets, scale to 4 strict Ring Rows or 4 Strict Pull Ups

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