Monmouth Crossfit

 

Warmup:

50 running high knees

50 running butt kicks

15 inch worms w/pushup

15 box jumps, 24/20"

15 side leg swings per side

 

Mobility:

Butterfly stretch, 2 min

Slingshot ...

 

Warmup:

50 mountain climbers

3 rds of Cindy

 

Mobility:

Hamstring flossing, 2 min/side

Samson stretch w/band distraction, 2 min/side

 

Skill: 5 min DU practice

&...

 
We are starting a new strength cycle based off of our 1RM's from last week.  Please save the file in the following link, fill ...

 

Warmup:

15 inch worms, no pushup

15 front leg swings per side

15 side leg swings per side

15 dislocates

 

Mobility:

Hamstring flossing, 2 min/side

Sleeper stretch, 2 ...

 

Warmup:

50 mountain climbers

3 rds:

5 wall squats

10 spider stretches

15 arm circles forward and backward

 

Mobility:

Brad C. shoulder stretch, 2 min/side

Pigeon stretch, 2 min/...

 

Warmup:

50 running high knees

50 running butt kicks

20 sumo squat to stand

20 duck walks

20 supermen

 

Mobility:

Front hip wall stretch, 2 min/side

Wall groin ...

 

Warmup:

50 jumping jacks

20 front leg swings/side

20 side leg swings/side

20 dislocates

20 russian twists

 

Mobility:

Ankle wall stretches, 1 min/stretch

Hamstring flossing, 2 min/...

Reminder on the schedule changes....   - The 9:30am class will now be on Wednesday and Friday effective next week.  This week there is a 9:30 class on Friday only, not Tuesday. - The 5pm class has moved to 4:30pm Monday through Friday. - There are now two CrossFit classes on Saturday, 9am and 10am. - Additional classes will be added very shortly.  If there are preferences please let us know!  

 

Warmup: 3 rds

5 pushups

10 walking lunges

15 situps

 

Mobility:

High band shoulder stretch, 2 min/side

Adductor smash, 2 min/side

 

Skill/strength: 15 min to establish 1...

 

Warmup:

400m run

3 rds:

5 wall squats

10 spider stretches

15 dislocates

 

Mobility:

Brad C. shoulder stretch, 2 min/side

Low band shoulder stretch, 2 min/side

 

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