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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!

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