CrossFit – Mon, May 12
Murph Schedule:
Friday 5/23 full schdule
Saturday 8&9am NO Advanced Class
Sunday CLOSED
Memorial Day 7;8:30am & 8:30-10 am  RESERVATIONSMobility Class returns Thursday, JUNE 12th at 6:30pm!

Warm-up

3 min cardio

Whiteboard

Warm Up

10 leg swings

10 gate openers

10 air squats

10 alt runners lunge

10 inch worms

20 jumping jacks

3x w/bar

3 hang power clean

3 front squat

3 push press

6 lateral jumps over bar

add weight each round

Front Squat (5@75%, 3@85%, max @ 95%)
Metcon (AMRAP – Rounds and Reps)

3 min amrap

4 hang squat clean 95/65 (rx+ 115/75)

6 S2OH

12 lateral jumps over the bar

2 min rest

REPEAT – picking up where you left off

BEGINNERS CLASS (AMRAP – Rounds and Reps)

Same warm up, Monday Fix talk, front squat for lift For those that do not have any stats in wodify, establish a 3 rep max and record weight.

Metcon:

3 min Amrap

4 Front squat 45/35 (use a 15# bar and add weights if you’re going to do lateral jumps over the bar at the regular height)

6 push press

12 lateral jump over the bar

2 min rest

Repeat – pick up where you left off

Cooldown

Couch

Band Shoulder

Calf