CrossFit – Mon, May 11
Warm Up – Monday
10:00 Progressive Build
0:00–3:00 Easy Run
3:00–5:00
2 Rounds of Banded 7s
5:00–8:00 Moderate Run
8:00–10:00
2 Rounds
5 Ring Rows
5 Hand Release Push Ups
5 Dynamic Squat Stretches
Metcon Monday (5 Rounds for reps)
25:00 AMRAP
1 Mile Run
Max Rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
(Scored by Rounds + Reps)
**INDEPENDENCE (Intermediate):**
25:00 AMRAP
1 Mile Run
Max Rounds of
4 Pull Ups
8 Push Ups
12 Air Squats
**LIBERTY (Beginner):**
25:00 AMRAP
1 Mile Run
Max Rounds of
5 Ring Rows
7 Floor Plate Press
9 Air Squats
Accessory (AMRAP – Reps)
3 sets
10 Hanging Leg Raises
1:00 Side Plank (each side)
-rest 1:00-1:30 between sets-