Monday June 10th


Jersey Devil CrossFit – CrossFit

Warm-up

EMOM Skills Warm Up (DB press, step ups, plank) (No Measure)

Every Minute on the Minute for 9 Minutes:

45 Sec Work / 15 Sec Rest:

Minute 1: DB Strict Press

Minute 2: Box Step Ups

Minute 3: Handstand Hold or Straight Arm Plank

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Cash Out

Metcon (No Measure)

At an easy pace either run 400 meters, row or ski 500 meters, or assault bike for 3 minutes

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