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Monday Crossfit

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CrossFit Black Box – CrossFit

CFBB Warm Up (No Measure)

500m Row/400m Run

Frankeinsteins

1 min Pigeon Pose each leg

10 KB Single leg RDL 35/26, each leg

20 KB Deadlifts 53/35

10 Goblet Squats 53/35

Back Squat (12-9-6)

12 reps @73%

9 reps @77%

6 reps @80%

Metcon (Time)

For Time

30 Calories Row

45 Deadlifts 155/105

30 Calories Row

Cool Down

Banded Hamstring Stretch

Pigeon Pose

Couch Stretch

Competitor/Accessory

Clean and Jerk (2 + 1)

60% for 2 Cleans + 1 Jerk

65% for 2 Cleans + 1 Jerk

2 sets of 70% for 2 Cleans + 1 Jerk

3 sets of 75% for 2 Cleans + 1 Jerk

Metcon (No Measure)

Midline

Accumulate 3 minutes of D-Ball/Sandbag Hold (150/100)

4 sets of 15 Reverse Hypers