Friday, 5.4.2018
Crossfit Class: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm
Warm up:
200m Run
Dynamic Warm up
Mobility:
Shoulders
Hips
WOD:
“Mini Murph”
5 minutes to run
800m. (0:00-5:00)
-then at the 5:00 mark begin-
15 Minute AMRAP of Cindy (5:00-20:00)
-5 Pull ups
-10 Push ups
-15 Air Squat
-then 1 minute Rest (20:00-21:00)
800m Run. (21:00-Finish)
Accessory:
Foam Roll
Stretch
Murph Push up Challenge:
9×5 Reps
Hold top of push up for :15 on 5th rep, each set
0Comments