CrossFit – Mon, Apr 13
Warm Up – Monday
2 Rounds
1:00 Machine
1:00 Jump Rope
-into-
3 Rounds
100m Easy Run
10 Leg Swings (each)
10 Banded Pull Aparts
5 Scap Pull Ups
5 Dynamic Squat Stretches
5 Hand Release Push Ups
5 Ring Rows
Metcon Monday (5 Rounds for reps)
Half Murph
800m Run
-into-
10 rounds
5 Strict Pull Ups (or 1 Rope Climb)
10 Push Ups
15 Air Squats
-into-
800m Run
time cap: 30mins
**INDEPENDENCE (Intermediate):**
800m Run
-into-
10 rounds
4 Strict Pull Ups
8 Push Ups
12 Air Squats
-into-
800m Run
**LIBERTY (Beginner):**
400m Run
-into-
10 rounds
3 Ring Rows
6 Push Ups
9 Air Squats
-into-
400m Run