CrossFit – Wed, May 24

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

Dynamic warm-up | 10:00

1 set:

:30 row (easy pace)

10 alternating spiderman stretches

10 staggered stance good mornings/leg

1 set:

:30 row (moderate pace)

10 alternating lunges

10 alternating DB deadlifts

1 set:

:30 row (moderate pace)

10 air squats

10 alternating DB sumo deadlift high pulls

1 set:

:30 row (fast pace)

10 DB goblet squats

10 alternating DB snatches

230524 (Time)

– RX –

For time:

50 calorie row

50 overhead squats (75/115 lb)

50 alternating DB snatches (35/50 lb)

– INTERMEDIATE –

For time:

50 calorie row

50 overhead squats (55/75lb)

50 alternating DB snatch (25/35 lb)

– BEGINNER –

For time:

40 calorie row

40 overhead squats (45/45 lb)

40 alternating DB snatches (15/20 lb)

General Warm-up (No Measure)

1 set:

:30 row (easy pace)

10 alternating spiderman stretches

10 staggered stance good mornings/leg

1 set:

:30 row (moderate pace)

10 alternating lunges

10 alternating DB deadlifts

1 set:

:30 row (moderate pace)

10 air squats

10 alternating DB sumo deadlift high pulls

1 set:

:30 row (fast pace)

10 DB goblet squats

10 alternating DB snatches

Skill Work (Checkmark)

Post-workout:

Accumulate:

3:00 weighted plank hold (35/45 lb)

Stretching (Checkmark)

2 sets:

:30 lacrosse ball shoulder mash/side

:30 band pull-a-parts

:30 scap pull-ups

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