Monday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

:30 Seconds – Lateral Hops over Barbell

1 Minute – Front Samson

:30 Seconds – Jumping Jacks

1 Minute – Spidermans

:30 Seconds Air Squats

1 Minute – Side Sampson

200 Meter Run

Mobility & Dynamics

Warm-up (No Measure)

Down Dog with Foot Pedal – 1:00


Spending one minute opening up the posterior chain, shoulders, and calves. In the down dog position with hips high and elbows locked, pedal feet back and forth towards the ground.

Pigeon Pose – 1:00 Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Walking Dead”

CAT 1 – RX+

AMRAP 15

60 Double Unders

150’ Walking Lunge

15 Deadlifts (225/155)

CAT 2- RX

AMRAP 15

60 Double Unders

150’ Walking Lunge

15 Deadlifts (185/135)

CAT 3-

AMRAP 15

60 Double Unders / 120 Singles

150’ Walking Lunge

15 Deadlifts (155/115)

CAT 4-

AMRAP 15

60 Singles

75’ Walking Lunge

15 Deadlifts (95/75)