Monday

Crossfit Mount Kisco – CrossFit

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Warm-up

350m Row

30 Single Unders

25 Air Squats

20 Shoulder Tap

15 Cal bike

1:00 total HS Hold

Push Press (5-5-3-3-1-1-1)

First set of 5 = 75%

Metcon (Time)

10 mins

10 Strict press 75/55#

25 Double Unders

10 SDHP 75/55#

25 Double Unders

Cool Down

5-7 mins

Banded mobility

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Bench Press 6×4

Pick a heavy weight and hold it across all 6 sets.

Complete a max set of strict pull ups after each set.

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