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Unloaded Monday

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CrossFit Black Box – CrossFit Unloaded

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (AMRAP – Reps)

4 min AMRAP

400m Run

12 Burpees

Max Effort Goblet Squats 70/53

2 min REST

4 min AMRAP

400m Run

12 Burpees

Max Effort KB Swings 70/53

2 min REST

4 min AMRAP

400m Run

12 Burpees

Max Effort Wall Balls 20/14

2 min REST

4 min AMRAP

400m Run

12 Burpees

Max Effort KB SDLHP 70/53
score is total reps combined

Cool Down

Banded Hamstring Stretch

Roll Out Shoulders/Chest

Pigeon Pose