MONDAY CROSSFIT 10/26/15
Warm-up
Thoracic flexion/ extension on foam roller
Banded Good Mornings x 15 reps
Inch Worms 1/2 length of gym
Sampson lunge 1/2 length of gym
Invoke Barbell Progressions
Work up to 50% 1RM power clean
1A: Power Clean 7 x 1 (Climbing)
E2MOM x 14 minutes (7 singles)
1B: Clean Pull 3 x 3 (Climbing)
E2MOM x 6 minutes (3 sets)
1C: Deadlift (3,2,1 ) (Climbing)
E2MOM x 6 minutes (3 sets)
set 1- 3 reps
set 2- 2 reps
set 3- 1 rep
2: AMRAP x 10 minutes
Girls-
3 pull-ups
6 push-ups
12 air squats
Guys-
5 pull-ups
10 push-ups
15 air squats
RX+
5/3 Bar muscle-ups
20 air squats
SCALING
Ring Rows
Box Push-ups
