MONDAY’S WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

•200m row

•5 Burpees

Mobility & Dynamics

Trainers Standard (No Measure)

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

WOD

Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP

CAT 1

•200m Sandbag Run

•10 KB Swings 70/53#

•10 Ring Dips

•10 GHD Sit-ups

CAT 2

•200m Sandbag Run

•10 KB Swings 53/44#

•10 Ring Dips

•10 GHD Sit-ups

CAT 3

•200m Med Ball Run (Athletes choose weight)

•10 KB Swings 44/35#

•10 Ring Dips (Banded if needed)

•10 Ab-mat Sit ups

CAT 4

•200m Run

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

•10 Bench Dips

•10 Ab-mat Sit ups

After Party

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!