Crossfit monolith

WOD

Monday Mar 13th, 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)
A) Front Squats Practice

B) 10 Front Squats @50% of 1RM of F.S.

WOD
28min AMRAP:
10 Front Squats from Floor @75% of 1RM of F.S.
10 Jumping Lunges
10 KB’s Swing #70/44
20 Step Ups @30’/24
10 Burpees facing the bar