Monday

CrossFit North Peoria – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Seconds Active Spidermans

10 Seconds Air Squats

20 Seconds Push-up to Down Dog

10 Seconds Air Squats

20 Seconds Active Samson

10 Seconds Air Squats

20 Seconds Shoulder Taps

10 Seconds Air Squats

At Home Workout

HOME: Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

8 Bent Over Rows

10 Dumbbell Push Presses (5 each side)

16 Dumbbell Deadlifts (8 each side)

22 Jumping Air Squats

Strength

GYM: Front Squat (On the 3:00 x 5 Sets:)

Set 1: 10 Reps @ 58%

Set 2: 8 Reps @ 63%

Set 3: 6 Reps @ 68%

Set 4: 4 Reps @ 73%

Set 5: 2 Reps @ 78%

Workout of the Day

GYM: Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

6 Bar Muscle-ups

9 Push Presses

15 Deadlifts

21 Wallballs (20/14)

RX = 115/80

RX+ = 135/95