Announcements
SATURDAY MAY 19 – EMMA’s Last NJ WOD 10 am Farewell
SUNDAY MAY 27TH ANNUAL MURPH WOD
MONDAY MAY 28TH 9/10 CLASSES ( MEMORIAL DAY )
June 23 PUNK ROPE DOUBLE UNDER SEMINAR 9 am – 11:30 am
CrossFit Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Muscle Clean (4 x 4 @ 50-65% clean)
Landmine contralateral RDL (12/10/8/6 reps/side ascending)
Type the details of the weightlifting
horizontal pull-up (12/10/8/6 reps)
Super with RDL
add a vest/plates on chest/elevate feet
banded alt. lat pulldowns (12/10/8/6/side ascending)
Type the details of the weightlifting
scale up to 2-3 legless rope climbs/set
super w/ landmine rotations 4 x 8
then 4 : 30 on/off bridge
Metcon
Metcon (Time)
B-Fit
1) banded pulldowns
2) 400m run buy in
6 rounds
5 DB push press 50/35
10 ring rows
400m run cash out
Metcon (Time)
Conditioning
5-10-5 cone drill
*6-10 attempts – score fastest*