Monday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

5 rounds

5 pull ups

5 push ups

5 burpees

Mobility & Dynamics

Trainers Standard (No Measure)

Mobility & dynamic stretches. Takes anywhere from 15-21 minutes.

Connectivity

Warm-up (No Measure)

4×10 sec thoracic stretch

4×10 sec (each arm) banded lateral opener

Trainer Reference:

https://youtu.be/3YW626plWns

WOD

Metcon (4 Rounds for reps)

Cat 1

Tabata KB Swings 70/53#

*Rest 1 min.

Tabata DB Snatches

(Right arm 4 cycles/

Left arm 4 cycles) 55/40#

*Rest 1 min.

Tabata Strict Pull ups

*Rest 1 min.

Tabata Push Up plank hold

Cat 2

Tabata KB Swings 53/44#

*Rest 1 min.

Tabata DB Snatches (Right arm 4 cycles/Left arm 4 cycles) 45/30#

*Rest 1 min.

Tabata Strict Pull ups

*Rest 1 min.

Tabata Push Up plank hold

Cat 3

Tabata KB Swings 44/35#

*Rest 1 min.

Tabata DB Snatches (Right arm 4 cycles/Left arm 4 cycles) 35/20#

Rest 1 min.

Tabata Strict Pull Ups/Banded Pull Ups

*Rest 1 min.

Tabata Push Up plank hold

Cat 4

Tabata KB Swings 35/26# (Scale lower if needed)

*Rest 1 min.

Tabata DB Snatches (Right arm 4 cycles/Left arm 4 cycles) 25/10#

*Rest 1 min.

Tabata Banded Pull Ups

*Rest 1 min.

Tabata Plank holds (On elbows)

After Party

Trainers Choice