Announcements
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
Weightlifting
Power Snatch (4 X 4 @ 80%)
Reverse Hypers (12/10/8/6 ASCENDING)
LOAD WITH BAND/BALL/DB
KB Alt. Bent Row (12/10/8/6 ASCENDING)
Type the details of the weightlifting
SUPER W/HYPERS
mixed grip pull-ups (12/10/8/6)
ADD LOAD AS YOU SEE FIT
SUPER WITH RUSSIAN TWIST 4 X 8
THEN 3 PT. BRIDGE 4 X :30 ON/OFF
Metcon
Metcon (No Measure)
CONDITIONING
10-15 HILL SPRINTS
ADD A VEST IF DESIRED
Metcon (Time)
B-FIT
1) HYPERS/ROW SUPER
2) 1000M ROW
50 BURPEES
30 HORIZONTAL PULL-UPS