Monday Already….CrossFit Morning

Welcome to a new week. It’s Monday. Hard to believe how fast the weekends tend to fly by.

Let’s see who is working out today? Bob, Dave, Heather, Lacey, Grace, and me.

General Warm-Up
Plate Warm-Up Sequence
2 Rounds
0:20 in and outs
0:10 rest
0:20 alternating feet side hops
0:10 rest
0:20 alternating feet forward hops
0:10 rest
0:20 single-leg forward hops
0:10 rest
0:20 both feet side hops
0:10 rest
0:20 plank hand walk
0:10 rest

2 rounds
5 push-up to down dogs, 0:05 pause in down dog position
10 plate overhead walking lunges (10 lb db)
0:20/0:20 side plank to reach through
0:30 barbell overhead hold, empty bar (10 lb db)

Workout Part 1
10:00 EMOM
3 push jerks + 1 split jerk

Dumbbells
3 dumbbell push jerks + 1 dumbbell split jerk  (still could not do a split jerk so just did 4 push jerks – used 10 lb set)

Workout Part 2
10:00 AMRAP
6 split jerks, alternating feet
12 Russian twists
18 deadlifts

Dumbbells
6 dumbbell split jerks, alternating (10 lb set)
12 Russian twists (5 lb weight)
18 dumbbell deadlifts (15 lb set)

Cool Down
2 Rounds
0:45 wall press stretch
0:45/0:45 spiderman stretch

Good way to start the week. Nice and sweaty. Time for shower, breakfast, and off to work. Have a great day everyone.

 

 

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