Monday

Crossfit Mount Kisco – CrossFit

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Warm-up

1 round

15 Calorie Row

15 Froggers

15 Russian Swing 20/12 kg.

15 Goblet Squats

Mobility

1 Round

1:30 Frog Stretch

Bottom of Squat:

10 Knee Push away each leg

0:30 Squat Hold on pole

————-

1 round

0:30 lat roll each side

0:30 Hands on box, head through (on knees)

0:30 Seated lat Pull on pole, each side

10 Front Squats – Empty bar

A: Metcon (AMRAP – Rounds and Reps)

on a running clock: 7 minutes

6 Squat Cleans 135/95#

6 Burpees Over Bar

Rest 2 minutes (7:00-9:00)

B: Hang Clean (1 Rep – Maximum Weight)

7 Minutes to establish 1RM Hang Squat Clean (Above or below knee)

(9:00-16:00)

– You may load your first attempt during rest.

– Use belt and Oly shoes, and whatever you think you need for maximum weight.

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