CrossFit – Tue, May 27 General Prep 3 Sets: For Quality 1:00 – :45 – :30 Bike (increasing intensity) 8 Romanian Deadlifts 6 Tall Muscle Cleans 20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility) 8 Quarter Squat Reactive Jumps Barbell Specific Prep Slow Clean Pull Low Hang Power Clean (Pause @ Low
CrossFit – Mon, May 26 Mobility + Body Heat 20/20 Lateral and Medial Line Hops 10 Alternating Scorpions 10 Down Dog to Up Dogs (Pausing 1-2 sec at each position) 10 Alternating Active Pigeon Stretch General Prep 2 Sets 20 Double Unders or 35 Single Unders 5 Hang Muscle Snatch 5 Hang Power Snatch 8
CrossFit – Sun, May 25 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Cardio 5 Bootstrapper Squats 10 Scap Push Ups 10 Alt Groiners with a Twist 10 Bird Dogs (RND 2: Dead Bugs) Into… 2 ROUNDS 1:00 Cardio 10 Air Squats 10 Push Ups 8 Kip Swings 8 Ring Rows Workout – All EMOM x 20
CrossFit – Sat, May 24 Suggested Warm-Up Warm-Up 5 Up/Down Dog :30/:30 Rig Calf Stretch 20 Forward Arm Circles (small→big) 20 Backwards Arm Circles (small→big) 2:00 Bike (increasing effort) 3 ROUNDS 60 Single Unders 12 Sit-Ups (Straight Leg, Feet Flat, Butterfly) 10/10 DB Strict Press (3rd RD Push Press) 1:00 Bike (hard effort) Workout –
Hero Week- Fri, May 23 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. https://www.crossfit.com/workout/2005/08/18#/comments
