CrossFit – Mon, Nov 18

Warm Up – Monday (AMRAP – Reps)

8:00 AMRAP
10 Glute Bridges
10 Deadbugs
10 Bird Dogs
5 Roll and Reach
5 Deadlifts (empty bar – build across sets)

Deadlift (Deadlift Strength 6×2)
Metcon Monday (AMRAP – Reps)

3 sets
5:00 AMRAP
3x50ft Shuttle Runs
10 Pull-ups
3x50ft Shuttle Runs
15 V-ups
-Rest 3:00 between sets-
(Each shuttle run rep is 25 feet down + 25 feet back)

RX+

3 sets:
5:00 AMRAP
3x50ft Shuttle Runs
9 Chest to Bar Pull Ups
3x50ft Shuttle Runs
12 GHD Sit Ups
-Rest 3:00 between sets-
-One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score.

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