Saturday, June 27, 2020

Warm Up
6:00 Clock: :30 Side Plank (Each Side) 10 Air Squats :30 Handstand Hold or Hollow Hold -Then- Wrist Mobility
Crossfit Metcon
“Murph” at the Factory!!
Metcon
AMRAP 24 Minutes:
400m Run 20 Cossack Squats 5 Wall Walks 25 Sit Ups
· Try to keep the cossack squats in 1-2 sets throughout the entire workout.
· Try to recover on the sit ups.
Metcon Advanced with some Equipment
AMRAP 24 Minutes:
400m Run 15 Double Dumbbell Front Squat 50s/35s 50' Handstand Walk 25 Sit Ups
· Try to keep the front squats in 1-2 sets throughout the entire workout.
· If you struggle with handstand walks, sub 5 wall walks. If you are unable to do wall walks, sub :30 walking plank.
· Try to recover on the sit ups.
Post WOD Strength:
4 Giant Sets: 15 Single Leg Glute Bridges (Left) 15 Single Leg Glute Bridges (Right) 15 Weighted Glute Bridges 15 Glute Bridges
Rest 1 Minute Between Sets
Accessory Work
3 Rounds: 10/10 Bicep Curls 15 Banded Pull Aparts 10/10 Lateral Box Step Ups
Stretch Sesh!
5-10 Minute Meditation – Focus on Breath!