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)
:30 Seconds
Easy Row
Mountain Climbers
Moderate Row
Push-up Shoulder Taps
Faster Row
Push-up to Down Dog
Mobility
Warm-up (No Measure)
Chest Stretch: 1 Minute
Child’s Pose: 1 Minute
Weightlifting
Push Jerk (5×5 (adding weight each set))
Complete 5 sets of 5 reps adding weight each time.
Work on driving yourself under the bar and rebounding as you bring the bar down into the front rack.
Score is your heaviest set of 5.
Metcon
COMP: Metcon (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
FIT: Metcon (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Toes 2 Bar
Rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Pull-ups
Rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Knee-Ups
BURN: Metcon (3 Rounds for reps)
AMRAP 4:
21 Calorie Row
21 Burpees
21 Knee-Ups
Rest 4 minutes
AMRAP 4:
15 Calorie Row
15 Burpees
15 Jumping Pull-Ups
Rest 4 minutes
AMRAP 4:
9 Calorie Row
9 Burpees
9 Toes 2 Rig