Monday

CrossFit 190 – WOD

Warm-up

4 min run- light pace

2x

3 Rds Tommy

8 Spiderman

5 Burpees

10 Walking quad stretch(aka grab a quad)

10 Toy Soldiers

15 goblet/odd object squats

1 min pigeon each leg

WOD

Metcon (AMRAP – Reps)

5 x 3:00 AMRAP, Resting 1:00 between:

AMRAP 3:

6 Burpees

8 Alternating Single Arm Squat Cleans (DB or Odd Object)

10 Lateral Over-And-Back Odd-Object Hops*

*New standard: Hopping over and back = 1 rep

*do two handed squat clean if odd object requires

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