CrossFit – Mon, Mar 11
Warm Up – Monday (AMRAP – Reps)
3:00 Machine
-into-
8:00 AMRAP
10 Walking Lunge Steps + Torso Twist
5 Suitcase Sit-ups
4 Low Box Jumps
3 Inch Worms
Metcon Monday (AMRAP – Reps)
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Walking Lunge Steps
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max V-Ups (Scale to sit-up)
Minute 4: Max Wall Walks (Scale to Shoulder Taps)
** Score total reps across all movements in each round.
Accessory (AMRAP – Reps)
Mayhem Mini-Pump – Chest and Triceps
4 Rounds
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 1 min between rounds-
Monday Optional Extra (AMRAP – Reps)
3,000m Run Program – Week 6
1,000m at RPE3
-Rest 1 Min-
1,000m at RPE3
-Rest 2 Min-
5 Sets
500m at RPE6
100m Recovery Jog
*No rest between reps or sets.
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Total: 5,000m