Monday May 23, 2022

23
May

Monday May 23, 2022

Crossfit
Main- Murph Prep
30 MIN AMRAP
1 pullup, 2 pushup, 3 squat, run 400m (level 5/6) 300m (4/3) 200m (2/1)
2 pullup, 4 pushup, 6 squat, run…
3 pullup, 6 pushup, 9 squat, run…
4 pullup, 8 pushup, 12 squat, run…
5 pullup, 10 pushup, 15 squat, run…
continue adding 1 pullup, 2 pushup, 3 squat + run until 30 min is over.

For those who already did Murph on Friday;
E3 min x 15 (5 sets)
10 DB flys from floor
10 seated DB strict press (floor or box)
10 double DB front rack reverse lunges

Quickfit
Main
AMRAP 20 min- same flow as CF group class but with ring rows and scale to 300/200/100m run or bike as needed.