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Blog Monday, 4.30.2018

Blog

Monday, 4.30.2018

  • by rbwrv
  • April 29, 2018

Monday, 4.30.2018

CrossFit Class: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

DON’T FORGET YOUR PUSH UPS

The Murph Push Up Challenge starts today

Warm up:

500m Row

2 Rounds

-5 Burpees

-10 Ring Row

-20 Sec Dead hang Hold

Mobility:

Posterior Chain

Hips

Overhead

Strength:

A)Sumo Deadlift

-5×3 Working to Heavy 3

B) Wall Ball/ Slam Ball Toss (outside)

-5×3

WOD:

20 Pull up

40 Sit up

80 Double unders

 

15 Pull up

30 Sit up

60 Double Unders

 

10 Pull up

20 Sit up

40 Double Unders

 

5 Pull up

10 Sit up

20 Double Unders

Accessory:

GHD Back Extensions

-3×10

Murph Push up Challenge:

1) 5×5 Push ups

2) 2 x 30 second Plank hold (push up position)

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