CrossFit – Thu, May 16

Metcon Warm up

Workout Prep
1 set (at workout pace):
3/2 Calorie Echo Bike
2 Jumping Split Lunges
2 Front Squats (at workout weight)

“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

Menu