CrossFit – Mon, Jul 7

Whiteboard

Monday Fix

July Row Challenge!

Warm-up

Row/Bike Ski 2 minutes

Soldier Kick

3 Squat 3 step

samson

inch worm

side lunge

kneeling wrist stretch

BARBELL –

3x

4power clean

4front squat

4squat clean

4push press

Front Squat (4×3 85%)
Metcon (AMRAP – Rounds)

5x E2MOM (20 min total)

  1. 10 Squat Clean 75/55 (rx+ 115/75) 10 Wall Balls 20/14
  2. 400/320 M Row

1,2,1,2,1,2,1,2,1,2

Metcon (AMRAP – Rounds)

Beginners Class – same warm up

Establish 2 rep max if you do not have stats in the system and then record it.

Metcon:

5x E2MOM (20 minutes)

  1. 10 squat clean + 10 Wall Balls
  2. 400/320 M Row

Cooldown

Couch

Prone Shoulder

Bretzel