Crossfit monolith

WOD

Tuesday Mar 7th, 2017

WARM UP & MOBILITY
Follow the Coach
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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