Monday

Main – CrossFit

Hyperfit warm-up (long) (No Measure)

4 Rounds
:15 Low jump (onto 45lbs plate)
:15 Push-up
:15 Ab mat sit-up
:15 Alternating lunge
Then
30 Air squat w/ bands
20 Roll overs
30 Overhead pvc squats with bands
Then
4 Rounds
: 15 Plank
: 15 Plank L
: 15 Plank R
: 15 Superman

The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat
15 Minutes cap on each lift to eastablish a safe 1 rep max on each lift. Must stay in order but may move along to next lift before the 15 minute cap.

Extra Credit

1000M Row