Crossfit monolith

WOD

Tuesday Mar 7th, 2017

WARM UP & MOBILITY
Follow the Coach
______________________________________________________
Seated open hips with Plates
Banded open hips (each leg)
Glutes, Lower Back, Quads, Hamstrings and Calves «Myofacial Release» with Trigger Roller

SWOD
(Time cap 10min)
Handstand Push Up Practice
*Progression: HSPU with Box/ Push ups Mod.

Front rack position (Push fase)

WOD
(Time cap 25min)
Buy in: 50 T2B

21-15-9reps
Push Press @65% of C&J
Sumo Deadlift High Pull @65% of C&J

Cash out: 50 Box Jump