Memorial Day
This Saturday, during the 10AM & 11AM classes, we will be completing the CrossFit Hero WOD, “Murph” in honor of Memorial Day. It’s your call,…you can do the workout with a weighted vest, scale the movements, or complete it as a Partner WOD!
We will be closed on Memorial Day, Monday 5/30/16.
Strength:
A1. Weighted Push Ups: 5RM, then 2×5 @ -25%
A2. Weighted Supinated Pull Ups: 5RM, then 2×5 @ -25%
Conditioning (Practice):
4 Rounds:
- 3/3 Turkish Get Ups
- 5 Front Squats (65%)
- 200m Run, 200m Row, or 15 cal Bike
Structural Balance Extra:
A1. Single Arm DB Strict High Pull: 3×8
A2. Hollow Hold/Rock: 3-5x 30-60 secs