Announcements
MAY CHALLENGE..
Run a “Marathon”
Accumulate 24.2 miles leading up to MURPH on May 27 and complete your marathon with your 2 mile MURPH run.
You can use the 1 mile running course laid out on the whiteboard or map your own course.
MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Partner Rowling
3 Rounds Each:
Land Exactly on 150 Meters
*Penalties:*
**Round 1:** Air Squats
**Round 2:** Burpees
**Round 3:** Push-ups
*Any meters above or below 150 is a penalty for the partner who rowed. Team with lowest total score after 3 rounds wins.
Mobility
Warm-up (No Measure)
Chest Stretch: 1 Minute
Shoulder Stretch: 1 Minute
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
200 Meter Run
17/12 Calorie Bike
2 Rounds of Strict “Cindy”
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds “Cindy”
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
10 Shuttle Runs
15 Calorie Row
2 Rounds:
10 Jumping Pull-ups
10 Push-ups
10 Air Squats
Extended Work
Warm-up (No Measure)
Athlete’s Choice: Spend 10-15 minutes working on a strength component you may have missed, mobility or one or two skills that need improvement.
Mobility:
— Upper Body —
1. Puppy Pose – 1:00
2. Shoulder to Floor – 1:00/each
3. Wrist Stretches – 1:00
— Lower Body —
1. Couch Stretch – 2:00/each
2. Pigeon Pose – 2:00/each
3. Butterfly – 1:30
4. Pike – 1:00
5. Straddle – 1:00
6. Kneeling Split – 1:00