Crossfit monolith

WOD

Monday Feb 5th, 2018

WARM UP & MOBILITY
Warm-up
1min Squat
1min Low Plank
1min Stationary Run @Wall
1min Suicide Sprints

1min Squats
1min Low Plank Jacks
1min Jumping Jacks
1min Suicide Sprints

1min Squats
1min Low Plank Knee to Elbow
1min Side Shuffle @Platform distance
1min Suicide Sprints

SWOD
(Time Cap 15min)

Back Squat:
1×10 @50% of BW
1×8 @60% of BW
1×6 @70% of BW
1×4 @75% of BW

Front Squat:
1×10 @40% of BW
1×8 @50% of BW
1×6 @60% of BW
1×4 @65% of BW

WOD
(Time Cap 15min)

6min AMRAP:
50m Shuttle Run
10 Walking Lunges #35/20
5 Burpees
15 Toes to bar/ V Sit Ups

3min REST

6min AMRAP:
50m Shuttle Run
10 Plate OH Lunges #45/25
5 Sprawls
15 Knees to Elbows/ Sit Ups

ACCESORIES
3 rounds: (heavy)
10 Leg Extension Machine
10 Leg Curls Machine
10 Extension Calves Machine