CrossFit – Mon, Nov 3

Warm-up

3 min cardio

Whiteboard

Monday Fix

Warm-up

hip/core circle

20 Bridge

20 Side Step

20 Squats

10 each:

alt scorpion

alt runners lunge

Inch Worm

3x w/bar:

5 Shoulder press in split stance

5 Split Jerk

5 Front Squat

5 Squat Clean

Clean and Jerk (full squat and split jerk
8 singles at 75-80%
)

Technique is the focus

Metcon (Time)

14 min CAP

50/40 cal row/bike/ski

40 OH Lunge 35/25 plate (rx+ 45/35)

50 Sit Ups

30/20 Cal row/bike/ski

20 Hollow Rock

10 C&J (power clean) 115/75 (rx+ 135/95)

Cooldown

Couch

3 POS scorpion

Band Hip flelxor