CrossFit Spanish Fort – CrossFit
“You have two choices.. see Monday as the start to a long & grueling week, or make the conscious choice to use the first day of the week to propel you to success and more happiness. Monday should be a day to be enthusiastic and to appreciate how we are blessed to have another week and another day of life. Perspective is everything.”
Warm-up (No Measure)
5 Minutes Mobility+Banded Shoulder Stretches
Then,
3 Rounds
5 Strict Pull-Ups
5 Strict DB Presses Or Strict HSPU
10 Groiners (Stepped Out Mountain Climber)
10 Kips On Rig
:30sec Bike
Then, With Empty Bar
10 Back Rack Elbow Pumps
5 Stiff Leg Deadlifts
5 Front Squats
5 High Hang Squat Cleans
Then Build To Clean WOD Weight
TOP HEAVY (AMRAP – Rounds and Reps)
20min AMRAP
RX
3 Squat Cleans 135/95
5 Burpee Pull-Ups
7 DB Push Press
9 Knees To Elbow
RX+
3 Squat Cleans 185/125
5 Muscle-Ups
7 HSPU
9 Toes To Bar
