CrossFit – Mon, Aug 18
StrongHer than the rest – kicks off 8/18.  It's our next Small Group Specialized Training  for Women only.
The group maxes out at 6, so reach out to Lori or Ty asap to claim your spot.
This is a MetFix Method Program and is separate from a CrossFit membership.
M,W,F 10:30–11:30am

Whiteboard

The Monday Fix

Warm-up

10 Band Pass Thrus

10 Band Pull Aparts

10 Band OHS

10 Scap Pull Ups

Runners Lunge

Samson

3 Squat 3 Steps

EMOM

4 min EMOM

3 Behind the neck press

3 OHS

3 Snatch Balance

Overhead Squat (5@60%, 5@70%, max @ 80%)
Metcon (Time)

5 Rounds

10 Pull Ups

15 Push Ups

5 Burpees

1 min rest between Rounds

Beginners Class (Time)

Find your most difficult and d0-able scale for push ups and pull ups.

5 Rounds

6 Pull Ups

10 Push Ups

5 Burpees

1 minute rest between rounds

Cooldown

3 pos Scorpion

kneeling lat

Prone Shoulder

Couch