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Monday CrossFit


Monday CrossFit

CrossFit Danbury – CrossFit

1: Warm-up (No Measure)

Using cones inside or outside, create small running track for athletes to jog around. Alternating between 20 seconds of light jogging and 20 seconds of active stretching.

Side Lunge

Walking Samson

Walking Spiderman

Side Shuffle (facing in)

Side Shuffle (facing out)

Straight Leg Bear Crawl

High Knees

Butt Kickers


“Barbell Warmup”

10 Good Mornings

10 Back Squats

10 Elbow Rotations

10 Presses

10 RDL

10 Front Squats

(completed with empty barbell)

2: Metcon (Time)

3 Rounds:

400 Meter Run

15 Clean and Jerks (115/80)

75 Double Unders

Looking for a lighter barbell today – something athletes could cycle for 15+ repetitions when completely fresh. Also looking for a variation on the rope that allows athletes to keep moving through consistent sets. If not running today, modification options listed below:

Row – 500/400 Meter Row

Assault Bike – 28/20

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