CrossFit – Mon, May 15
Warm-up
<p>1. Mayhem Hip Halo Activation<br />* 10 Side step R/L<br />* 10 Forward/Backwards Walk R/L<br />* 10 Glute Bridges<br />* 10 Single Leg Glute Bridges R/L<br />* 10 Bird Dogs R/L<br />* 10 Squats</p><p><br />2. Murph prep warmup</p><p>3 sets</p><p>10 ring rows</p><p>10 pushups w/2 sec negative</p><p>10 air squats w/3 second pause in bottom</p>
Murph prep
Murph prep (Time)
<p>Murph Prep Monday</p><p>For time:<br />10 Pull Ups<br />20 Push Ups<br />30 Air Squats<br />15 Pull Ups<br />30 Push Ups<br />45 Air Squats<br />20 Pull Ups<br />40 Push Ups<br />60 Air Squats<br />25 Pull Ups<br />50 Push Ups<br />75 Air Squats<br />30 Pull Ups<br />60 Push Ups<br />90 Air Squats</p>
Deep in the hole front squat
Front Squat (5×5)
<p>*Do a set every 2 minutes.</p><p>5 DEEP In the Hole Front Squat @ 5/10 RPE<br />5 DEEP In the Hole Front Squat @ 5.5/10 RPE<br />5 DEEP In the Hole Front Squat @ 6/10 RPE<br />5 DEEP In the Hole Front Squat @ 6.5/10 RPE<br />5 DEEP In the Hole Front Squat @ 6.5/10 RPE</p>
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