CrossFit – Mon, May 18
Murph Prep Warm-up
Murph Prep Week 6 (5 Rounds for reps)
(RX’d)
5 sets:
200m Run
15 Pull-ups
30 Push-ups
45 Squats
200m Run
-rest 3 minutes between sets-
*Optional: perform with weight vest (20/14)
Scaled:
5 sets:
200m Run
10 Pull-ups / 10 Jumping pull-ups
20 Push-ups
30 Squats
200m Run
-rest 3 minutes between sets-
- Target time each set: 4-4:30
- Time cap each set: 5 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