Crossfit monolith

WOD

Friday Sep 15th, 2017

WARM UP & MOBILITY
Squat Therapy @ Wall (Follow the Coach)

SWOD
Fitness and Performance Program:(18min T.C.)
1×10 Back Squat from Rack @40% of 1RM B.S.
3×10 Back Squat from Rack @60% of 1RM B.S.
3×10 Front Squat from Rack @60% of 1RM F.S.
5×15 KB’s Russian Swing #70/53

WOD
Fitness and Performance Program: (20min T.C.)
10 Rounds for time:
20 Stationary Lunges
20 Box Jump Over “24/20

ACCESORIES
Accesories @GYM:
3×20 Incline Leg Press Machine (heavy as posible)
3×20 Leg Extension Machine (heavy as posible)
3×20 Leg Curl Machine (heavy as posible)