CrossFit – Thu, May 16
Metcon Warm up
“That’s my secret, Captain. I’m always angry.” (Time)
Partner Throw down
20 sets (I Go, You Go/10 each)
Each set of partners completes 2 sets every 3 minutes= Partner a :90, Partner B :90) Only 1 working at a time
12/10 Calorie Echo Bike
12 Jumping Split Lunges (total)
7 Front Squats (135/95)
Target Time each set: sub 90 seconds
Time Cap each set: 2 minutes
Scale Weight:(115/80)
Mayhem Gymnastics [MG Cycle 17] MURPH PREP week 2 – OPTIONAL
4-6 sets:
10 Weighted Vest or Unweighted Kipping Pull Ups
—rest 60 seconds between sets—
SCALING
7 sets:
5 Unweighted Kipping Pull Ups or Ring Rows
—rest 60 seconds between sets—
Cool Down
2 minute Pigeon Pose/Stretch (each side)
2 minute Frog Stretch
Workout Prep
1 set (at workout pace):
3/2 Calorie Echo Bike
2 Jumping Split Lunges
2 Front Squats (at workout weight)