CrossFit – Mon, Aug 25

Whiteboard

The Monday Fix

Warm-up

10 band Pass Thrus

10 Band Pull Aparts

10 XO Sym Wy Negative

10 XO Sym Pull Down

10 Each Hip Circle side

20 “ ” Front

20 “ ” Back

10 “ ” Squat

10 “ ” Bridge

200 M Row

Shoulder Press (3@80%, 3@ 85% Max @ 90%)
Metcon (Time)

4 Rounds

100 M Run

12 Pull Ups

20 OH Walking Lunge 45/35 – use plate

Rest as needed then:

1000m Row (Time)
Max Effort 1000m Row
Beginner Class (Time)

Rowing Technique

Score Time

4 Rounds

100 M Run

12 Pull Ups

20 OH Walking Lunge – use plate

Rest as needed then:

1000 M row – score time for this seperately

Cooldown

Prone Shoulder

Kneeling Lat

Pigeon