wod

CrossFit – Sat, May 20

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

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Warm-Up

Step-up and shoulder warm-up | 4:00

1 round:

4 incline push-ups on a box

6 reverse lunges

8 scap shrugs on pull-up bar

1 round:

4 incline or regular push-ups

6 box step-ups

8 kip swings

230520 (Time)

– RX –

With a partner:

Every :90 for 30:00:

10 chest-to-bar pull-ups

10 push-ups

10 box step-ups (20/24 in)

– Partners alternate rounds; one athlete works at a time.

– The partner completing a round cumulates time in a handstand or plank once they finish their round.

– INTERMEDIATE –

With a partner:

Every :90 for 30:00:

6 pull-ups

8 push-ups

10 box step-ups (20/24 in)

– Partners alternate rounds; one athlete works at a time.

– The partner not completing a round, cumulates time in a plank.

– BEGINNER –

With a partner:

Every :90 for 30:00:

5 ring rows

5 elevated push-ups

5 box step-ups (12/20 in)

– Partners alternate rounds; one athlete works at a time.

– The partner not completing a round, cumulates time in an elevated plank.

Skill Work (No Measure)

Rest, stretch, recover

Stretching (Checkmark)

2 sets:

:30 double forearm stretch

:30 lacrosse ball pec mash/side

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