Crossfit monolith

WOD

Tuesday Dec 5th, 2017

WARM UP & MOBILITY
Follow the Coach
(8min T.C.)

SWOD
(Time Cap 30min)

Fitness & Performance Program:
A1) Barbell Bench Press 3×9 (Increase weight x set)

Fitness Program:
B1) Incline Dumbell Bench Press 3×20 (Heavy)
B2) Dumbell Floor Chest Press 3×20 (Heavy)

Performance Program:
B1) Ring Dips 4×9
B2) Push Press 4×9 (Heavy)

WOD
Fitness and Performance Program:

12min AMRAP:
10 Wall Balls 20/14
10 Burpees
10 Push Ups