CrossFit – Mon, Apr 17
Warm-up
Metcon
Murph Prep Monday (Time)
5 Sets:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3 minutes b/t sets-
5:00 Time Cap each Set
37:00 total time w/ rest
Optional Finisher
Tempo Front Squat (5×4)
from the rack, perform the prescribed number of Tempo Front Squat at the prescribed tempo (down, bottom, stand, top)
4 Tempo Front Squat (4 seconds down, 2 second pause) @ 6/10 RPE
4 Tempo Front Squat (4 seconds down, 2 second pause) @ 6.5/10 RPE
4 Tempo Front Squat (4 seconds down, 2 second pause) @ 7/10 RPE
4 Tempo Front Squat (4 seconds down, 2 second pause) @ 7/10 RPE
4 Tempo Front Squat (4 seconds down, 2 second pause) @ 7/10 RPE
Post Workout Mobility
1 minute Couch Stretch (each side)
1 minute Pigeon Pose/Stretch (each side)
3 Sets
1:00 Cardio (moderate)
10 Hanging Scap Retractions, 5 Kip to Swings
10 Alt. Leg V-Ups
5 Inchworms, 5 Hand Release Push Ups
10 Air Squat, 5 lateral box step ups
1 set (at workout pace):
2 pull ups
3 push ups
4 sit ups
5 air squats