Memorial Day
This Saturday, during the 10AM & 11AM classes, we will be completing the CrossFit Hero WOD, “Murph” in honor of Memorial Day. It’s your call,…you can do the workout with a weighted vest, scale the movements, or complete it as a Partner WOD!
We will be closed on Memorial Day, Monday 5/20/16.
Strength:
DB,KB or BB Split squats (front foot elevated, both feet on floor, or rear foot elevated) @ 21×0 tempo: 3×8 each leg
Conditioning (Practice):
RX:
In 15 mins complete:
- ME Muscle Ups
- 400m Run
- ME Muscle Ups
- 600m Run
- ME Muscle Ups
- 800m Run
Scaled:
In 15 mins complete::
- ME Ring Rows, Strict Chin Ups, 0r Strict CTB Pull Ups
- ME Push Ups, Static Bar Dips, or Ring Dips
- 400m Run
- ME Ring Rows, Strict Chin Ups, 0r Strict CTB Pull Ups
- ME Push Ups, Static Bar Dips, or Ring Dips
- 600m Run
- ME Ring Rows, Strict Chin Ups, 0r Strict CTB Pull Ups
- ME Push Ups, Static Bar Dips, or Ring Dips
- 800m Run
*If you can do more than 10 reps, choose a more challenging movement. If you can’t do 5 reps, choose an easier movement
Structural Balance Extra:
Seated DB External Rotation: 3×8 @ 40×0 Tempo