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
Side Lunges
Slow Air Squats
Knuckle Drags*
Russian Kettlebell Swings
Active Samson
Kettlebell Goblet Squats
Kettlebell Strict Press (Right Arm)
Kettlebell Strict Press (Left Arm)
*Warmup performed with one light kettlebell*
*From a standing position with one leg stagger slightly in front of the other, reach knuckles towards the ground to stretch the hamstrings. Alternate legs each rep.
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press & Reach
5 Stiff Legged Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
Kettlebell Ankle Stretch: 1 Minute Each Side
Kettlebell Squat Hold: 1 Minute
Weightlifting
Deadlift (5×5 at the same weight)
Build to the weight of your choice and then complete 5 sets of 5 reps. Challenge yourself!
Metcon
COMP: Metcon (Time)
21-15-9:
Front Squats (135/95)
Kettlebell Swings (70/53)
400 Meter Run
FIT: Metcon (Time)
21-15-9:
Front Squats (115/80)
Kettlebell Swings (53/35)
400 Meter Run
BURN: Metcon (Time)
5 Rounds
15 Goblet Squats
15 Kettlebell Swings
200 Meter Run