W.U. 5 Min Individual Group W.U. Explain workout W.O.D 5 x 3 Min AMRAP’s of 25 x Du’s 10 x Burpees 5 x HSPU Strength: Strict Pullps 5 sets of 3 at a challenging band, BW or extra weight Core: Tabata, Bicycles
Hey Everyone, Be sure to sign up on the whiteboard to participate in “MURPH” a traditional CrossFit Memorial Day workout done in honor of LT. Michael Murphy Navy Seal. The Workout to complete is 1 Mile Run 100 x Pullups 200 x Pushups 300 x Squats 1 Mile Run **Will be lots of scaling options to choose from.
W.U. 5 Min Individual Group W.U. Workout explanation and Warm up movements W.O.D w/Partner complete the following (In an order) 100 x Calories on Assault Bike 100 x Thrusters @ 75/55 100 x Plate Burpees 45/35 100 x OH Squats 75/55 100 x steps OH Lunges 45/35 *Each person is responsible for half the work
W.U. 5 Min Individual Group W.U. Work explanation Strength: Back Squat 1-1-1 @ 100% or more Aux Strength: 5 Rounds or 25 Mins 5 x Chin Ups 7 x Dip Presses 9 x Hollow Pushups 12 x Alternating Pistols (Use a hard but doable variation) W.O.D Complete AFAP 50 x DU’s 50 x HSPU 50 x Alternating DB Clean and Jerks 50/35 https://www.youtube.com/watch?v=vh0Tj7G4k0c