CrossFit – Tue, May 23

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

Shoulder and midline warm-up | 8:00

2 sets:

10 alternating scorpion stretches

:30 plank hold (forearms or arms)

10 supermans

2 sets:

10 down-dogs to push-up

:30 hollow hold on the pull-up bar.

10 alternating single-leg V-ups

230523 (7 Rounds for weight)

– RX –

For load:

3-2-2-1-1-1-1:

Weighted pull-ups

– INTERMEDIATE –

7 sets for reps:

Max-reps strict pull-ups

– Athletes who can perform 5+ pull-ups should perform this workout RX’d.

– BEGINNER –

7 sets for reps:

1-5 banded strict pull-ups

– Athletes who can perform at least 1 strict pull-up should perform the intermediate option.

Skill Work (Checkmark)

Post-workout:

EMOM 6:

Minute 1 | :30 strict toes-to-bars

Minute 2 | :30 push-ups

Weighted Pull-ups

General Warm-up (No Measure)

2 sets:

10 alternating scorpion stretches

:30 plank hold (forearms or arms)

10 supermans

2 sets:

10 down-dogs to push-up

:30 hollow hold on the pull-up bar.

10 alternating single-leg V-ups

Stretching (Checkmark)

Post-workout:

EMOM 6:

Minute 1 | :30 strict toes-to-bars

Minute 2 | :30 push-ups

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