CrossFit – Mon, May 22
Warm Up – Monday
1 Round Through
10 m walk on toes
10 m walk on toes backward
10 m walk on heels
10 m walk feet turned out
10 m walk feet turned in
10 m lunge walk with arms locked out in the overhead position
10 m lunge walk with torso twist towards front leg
10 m butt kickers
10 m high knees
-into-
Banded 7’s
10 m walk on toes
10 m walk on toes backward
10 m walk on heels
10 m walk feet turned out
10 m walk feet turned in
10 m lunge walk with arms locked out in the overhead position
10 m lunge walk with torso twist towards front leg
10 m butt kickers
10 m high knees
-into-
Banded 7’s
Metcon Monday (Time)
5 sets:
200m Run
15 Pull-ups
30 Push-ups
45 Squats
200m Run
-rest 3 minutes between sets-
200m Run
15 Pull-ups
30 Push-ups
45 Squats
200m Run
-rest 3 minutes between sets-
*Optional: perform with weight vest (20/14)
Monday Optional Extra
Barbell Romanian Deadlift
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets