Announcements
MURPH Hero WOD on Memorial Day, Monday, 5/25!
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CrossFit Fixx – Online 30
Warm-up
Warm-up (No Measure)
TABATA (:20 ON/ :10 OFF)
Movement 1 – Toe tap to medicine ball or backpack
Movement 2 – Air Squats to medicine ball
Movement 3 – Alt. Plank rolls w/medicine ball or alternating taps to backpack
Movement 4 – Reverse bodyweight lunges
Workout
Metcon (AMRAP – Reps)
AMRAP x 14 MINUTES
4-8-12-16-20 …
Backpack Squat Cleans
Backpack Alt. Reverse Lunges
Alt. Plank Backpack Taps
(Score is Total Reps)
Optional Finisher
Metcon (No Measure)
2:00 Barbell Quad Smash/Side or Couch Stretch
(No Measure)
