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