Monday

CrossFit North Peoria – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

30 Seconds Pigeon Stretch (:30 each side)

15 Glute Bridges

30 Seconds Cossack Squats

5 Push-ups

Workout of the Day

Metcon (AMRAP – Reps)

Ascending Ladder for 15:00:

3 Strict Pull-Ups

3 Single Arm Dumbbell Squat Cleans

3 Dumbbell Facing Burpees

6 Strict Pull-Ups

6 Single Arm Dumbbell Squat Cleans

6 Dumbbell Facing Burpees

*Continue adding 3 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.

Metcon (AMRAP – Reps)

Workout of the Day (no equipment)

Ascending Ladder for 15:00:

2 Odd-Object to Shoulder

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd- Object Facing Burpees

*Continue to add 2 reps to each movement

Buns, Guns and Guts Challenge

Metcon (No Measure)

Squat Rest

16 Push Ups (Upgrade 32)

60 Sit Ups