CrossFit – Mon, May 11
Murph Prep Warm-up
Murph Prep Week 5 (2 Rounds for reps)
Focus warm up, then:
(RX’d)
4 rounds:
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats
-Rest 4:00-
8 rounds:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats
Scaled:
4 rounds:
200m Run
8 Pull-ups / 10 ring rows
16 Push-ups
24 Air Squats
-Rest 4:00-
8 rounds:
100m Run
4 Pull-ups / 4 jumping pull-ups
8 Push-ups
12 Air Squats
- Target time each set: 14-16 minutes
- Time cap each set: 18 minutes
3 min Cardio
then… 8 min CAP:
10 Banded pull-aparts>scap push-ups>push-up
10 scap pull-ups>RIng Row> kips/pull-ups
10 90/90s>BW lunges>air squats