19. Mai 2024
Mai
19
CrossFit – Sun, May 19
Community Brunch on 26.05. from 9:30-12:00
Bookings Open 🙂
Bookings Open 🙂
Warm-Up
Warm-Up
AMRAP x 6 MIN
100 m. jog
6 Burpees
6 Downward to Upward Dog
6 Ring-Rows
-Quick Rest-
AMRAP x 6 MIN
100 m run
8 Squat-Jumps
8 Push-Ups to Downward-Dog
4 (banded / jumping / ..) Pull-Ups
Workout – Performance
Murph Prep Week 3 (Time)
For time
– 1 k. run
Into Athlete’s Choice (Pick ONE)…
A). 7 rds
– 10 Pull-Ups
– 20 Push-Ups
– 30 Air Squats
OR
B). 15 rds
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats
Into…
– 1 k. run
Optional Cool Down – All
2-3 SETS FOR QUALITY
5 SLOW Cat/ Cows
10 Alt. Supermans
:45/:45 KB Calf Smash
:45/:45 KB Quad Smash
-Rest As Needed b/t Sets-
(No Measure)
