The Haunting of Monday

CrossFit Love – CrossFit

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Bench Prep 3 (No Measure)

2 Rounds

:30 dead hang

10 Scap Push Ups

10 band pull aparts (3 second eccentric)

4 TGU Situps/arm

10 Alt Leg Lowers KB OH

DB Floor Press

A) DB Floor Press 3 x 10 @ (3-1-X-1)

B) DB Bent Over Row 3 x 8 @ (2-1-X-1)

– After each set of floor press, rest no more than 1:00 before beginning the row set. Rest 2:00 before beginning again.

– Increase weight each set. Can use different weights for press and row

Metcon (Time)

3 Rounds for time:

20 Goblet Reverse alt. lunges @50/35

16 Box Jumps @24/20″

12 Ball Slams @30/20

Work:rest = 1:1