Crossfit monolith

WOD

Monday Dec 4th, 2017

WARM UP & MOBILITY
Follow the Coach
(6min T.C)

SWOD
(T.C. 20min)

Fitness & Performance Program:
A1) Back Squat 4×9 (Increase weight x set)

Fitness Program:
B1) Plate Squats 3×20
B2) Wall Hold w./ Plate 3x1min

Performance Program:
B1) OH Squats 3×9 (Heavy)
B2) Barbell BTN Lunges 3×18 (Heavy)

WOD
(15min T.C.)

Fitness & Performance Program:

1.5 Mile for time!

*Outside 8 laps/ Inside 26 laps