CrossFit – Wed, May 21
Murph Schedule:
Friday 5/23 full schdule
Saturday 8&9am NO Advanced Class
Sunday CLOSED
Memorial Day 7;8:30am & 8:30-10 am  RESERVATIONS

Warm-up

2 min cardio

10 each:

arm Circles

jumping jack

windmill

alt scorpion

alt runners lunge

–bear crawl

inch worm

Side Lunge

Burpee Broad Jump

Accessory Work

3x

6 ATYW

8 Cuban press

8 lateral raise

8 front raise

8 french press

Metcon (AMRAP – Rounds and Reps)

18 min Amrap

10 Pull Ups

5 deck squat 53/35

2 wall walks

BEGINNERS CLASS (AMRAP – Rounds and Reps)

Same warm up & accessory

Metcon:

15 Min Amrap

10 pull ups or ring rows

5 Deck Squat

2 Wall Walks – putting feet on the wall and walking them back down.

Cooldown

3 POS scorpion

Kneeling Lat

½ kneeling thoracic rotation