CrossFit – Tue, Apr 18

Announcements

Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!

Monday 17th, Wednesday 19th, Friday 21st – 7:30am CrossFit (NO 9:30am class)

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minutes cardio

+

Pec stretch

into

banded pull apart x 15 reps

Scap pull ups x 5-8 reps

Wall squat x 10 reps

x 3

MURPH PREP (No Measure)

0-5:00

800m Run

into

EMOM 20:00

Minutes 1-5

1 Pull up + 2 Push up + 3 Air squat ( all within the minute )

Minutes 6-15

2 Pull up + 4 Push up + 6 Air squat ( all within the minute ) – if this is a challenge stick with 1/2/3

Minutes 16-20

1 Pull up + 2 Push up + 3 Air squat

directly into

800m Run