Crossfit monolith

WOD

Wednesday Apr 12th, 2017

WARM UP & MOBILITY
Follow the Coach
———————-
Seated open hips with Plates
Banded open hips (each leg)
Lats, Lower Back, Glutes, Quads, Hamstrings and Calves “Myofacial Release” with Trigger Roller
Banded shoulders mobility

SWOD
(Time Cap 18min)
Back Squat:
3×5 @65% of 1RM of B.S.
2×3 @75% of 1RM of B.S.
3×1 @85% of 1RM of B.S.

WOD
(Time Cap 15min)
21-*-15-*-9 for time:
-Snatch @50% of 1RM of Snatch
-Wall Balls #20/14

*100m Shuttle Sprint between rounds.

ACCESSORIES
3×1:30min Plank
rest 60seg btwn sets