Crossfit monolith

WOD

Friday Feb 21st, 2020

WARM UP
Follow the Coach

SWOD
(35min Time Cap)

>>HEAVY AS POSSIBLE<< -3 Rounds x 8 Reps (each arm) A1) Seated One-Arm Dumbell Shoulder Press A2) One-Arm Bent-Over Dumbell Row -3 Rounds x 8 Reps B1) Barbell Biceps Curl B2) One-Dumbell Triceps OH Extension -3 Rounds x 8 Reps C1) Weighted Split Squat C2) Weighted Step Up @Knee above the Hips WOD
For Time: (Time Cap: 10min)
500 Doble Unders UB

*Progression: 1,000 SU’s UB

***Every time you break: 5 Sit-ups

Accessories
5rounds:
20 Cable Lats Pull-Down
20 Cable Low Row