CrossFit Monday:

Strength:

Bench Press: 3 x 8

Bent Knee Good Mornings: 3 x 12

Mid-Line:

3 x Weighted Front Plank Hold x :45 seconds

Conditioning:

10 Minute AMRAP-

5 T2B

10 Alternating DB Snatch

15 Russian KB Swings

Masters Monday:

Strength:

Bench Press: 3 x 8

Bent Knee Good Mornings: 3 x 12

Mid-Line:

3 x Weighted Front Plank Hold x :45 seconds

Conditioning:

10 Minute AMRAP-

5  T2B or K2E

10 Alternating DB Snatch

15 Russian KB Swings

Kids @ Core Monday:

Strength:

Push Press- 5 x 5

Conditioning:

Lil Fran-

15-9-3

Thrusters

Pull Ups