CrossFit Martha's Vineyard

I never said it would be easy, I said it would get you super fit!

WOD:

Monday:

Option 1:

A. Strict Press – work up to a heavy single

B. Push Press – work up to a heavy set of 3

C. Push Jerk – work up to a heavy set of 5

D. 8 min AMRAP

7/5 Calorie Bike

10 Wallballs

Option 2:

A. Dumbbell Bench Press

16 – 12 – 8- 4

*increase DB weight as reps decrease*

B. For Quality:

50 Mountain Climbers

100 Scissor Kicks

3 rounds

10 Banded Pronated Pull Aparts

10 DB Renegade Rows (video)

10 DB Curl and Press (video)

*right into…

50 Mountain Climbers

100 Scissor Kicks

3 Rounds

15 Banded Reverse Hypers (video)

10 Monster Walks

7 Banded Squat Jumps