Announcements
Saturday, July 8th – SUMMER SOLSTICE
3-person team competition!
Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!
Memorial Day, Monday May 29th Schedule: Class times are 5:30am, 6:45am, & 8:00am MURPH workout.
Reserve your spot now in Wodify!
NEW CLASS: 4:30pm CrossFit!! Mon-Fri beginning Tuesday, May 30th.
CrossFit Fixx – CrossFit
Warm-Up
Dynamic running warm-up | 4:00
2 rounds:
Each drill down 50-ft and back:
High knee karaoke
Knee to chest
Lunge with a pause and reach up
Lunge with a torso twist
High knees
Butt kicks
Crossover and double-under practice | 6:00
Progression // Focus
:30 single-unders // Legs straight while jumping, flick the wrists towards the hips.
:30 single-single-doubles // Slow singles, then a fast flick for the double-under.
:30 double-unders // Legs straight while jumping, flick the wrists towards the hips.
:30 crossovers // Go back to singles. Focus on crossing your hands when the rope is overhead.
:30 “free play” // Practice your potential workout option.
230519 (AMRAP – Rounds and Reps)
– RX –
AMRAP 12:
12 front squats (75/115 lb)
30 crossovers
– INTERMEDIATE –
AMRAP 12:
12 front squats (65/95 lb)
30 double-unders
– BEGINNER –
AMRAP 12:
12 front squats (45/75 lb)
30 single-unders
Skill work – Post-workout (Checkmark)
Post-workout:
Accumulate:
25 GHD sit-ups
25 GHD hip extensions
Stretching (Checkmark)
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
