Monday – May 11th, 2020

Warm up:

  • 3 Rounds
  • 20 Side Step-overs
  • 10 Thrusters
  • 10 Flutter Kicks

Mobility:

  • 10 Cat Cow
  • 5 Fire Hydrants each side
  • 10 Hurtles each side
  • Lax Ball to Traps

Strength:

  • EMOM 8 Minutes
  • Back or Front Squats
  • Use what you have Backpack Sandbag etc.
  • If Lighter 10-12
  • If Heavier  5-8

Metcon:

  • Clunger
  • Bicep Curl + Drop Lunge +Press = 1 Rep
  • (Note you only lunge one side each rep – alternate)
  • Against a 15 minute clock get as far as you can, make it to the bottom start back up.
  • 25 Clungers
  • 25 Lateral Hops over DB
  • 20 Clungers
  • 20 Lateral Hops over DB
  • 15 Clungers
  • 15 Lateral Hops over DB
  • 10 Clungers
  • 10 Lateral Hops over DB
  •   5 Clungers
  •   5 Lateral Hops over DB


Dear friends,

White Mountain CrossFit is temporarily closed due to Covid 19

If you have any questions contact Ian (603) 496-7631 or Brad (603) 568-8538