CrossFit – Tue, Apr 23

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

200m jog

1:00 bike

200m jog

:10 dead hang + 10 scap pull ups

200m jog

:30 high plank + 6 push up

MURPH PREP (Time)

0-5:00

800m Run

5:00-30:00 (25:00)

EMOM

2 Pull up + 4 Push up + 6 Air squat

+

Directly into

800m Run

CHALLENGE (Time)

0-5:00

400m Run

5:00-30:00 (25:00)

EMOM

1 20 slam ball + 5 burpee over ball

2 :45 ski sprint

3 20 KB Swing +5 burpee over KB

4 :45 Bike sprint

5 1:00 jump rope

(5 Rounds)

+

Directly into

400m Run