May 25, 2020

Posted May 24th, 2020 in WOD

CROSSFIT

Warm Up
2x
25 jumping jacks
20 lunges
20 tin man
20 side shuffles each direction
10 scap push ups
10 double kick back burpees

"Murph"
For time
1 mi run
100 pull ups
200 push ups
300 squats
1 mi run

Cool Down
1:00/side kneeling ankle dorsiflexion
1:00/side standing hamstring
1:00/side dragon (tall for psoas)
1:00/side prone pec stretch

BURN

Warm Up
Tin manx10
Knee up and twist x10 each side
Floor Sweepx10
Inchworm + push up x7
X3

Burn
10 rounds 30 min time cap
250m run (around 1.30 min)
10 Bent Over Row
20 Push ups
30 Air Squats

FAMILY

Warm Up
2 Rounds
25 jumping jacks
10 floor sweeps
10 lunges
10 tin man
10 ankle pulls
20sec side plank R
20sec side plank L

Sweat
AMRAP 10
20 alternating v ups
10/side single leg deadlifts
50 skips

Challenge
Start the week with a colourful meal