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Monday

March 14, 2016
Warm-up
Mobility
5 mins
Jump Rope
100 single unders
50 double unders
Crossfit Warm Up
10 Reps each:
Samson Stretch (15-30 seconds)
Overhead Squat
Sit-up
Back-extension
Pull up
Push up

Dips instead of Push-ups
Metcon (No Measure)
3 Rounds:
15 Wall Ball
35 Double Unders
Metcon
Metcon (AMRAP – Reps)
EMOM – 16 minutes
8 Thrusters @ 42.5kg / 30kg
10/12 Calorie Row


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