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Crossfit

Crossfit

The Best Workout In Pompano Beach

May 2, 2019 by arnie

CrossFit WOD, May 2, 2019

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THURSDAY MURPH PREP

Warm-up
Metcon (AMRAP – Rounds and Reps)
AFTER COACH WARM UP

30 SECS HANG FROM PULL UP BAR

200 MT TOTAL
25 MT HIGH KNEE
25 MT BUTT KICK
JOG 50 MT
RUN 100 MT BACK

10 PUSH UPS
10 AIR SQUATS

WOD

WITH A PARTNER

RUN A MILE( SPLIT HOWEVER YOU WANT)

20 RDS OF CINDY ( 5 PULL UPS
10 PUSH UPS
15 AIR SQUATS

ALTERNATING RDS
PARTNER 1 WILL DO RD 1
PARTNER 2 RD 2
PARTER 1 RD3 AND SO ON…
AFTER 20 RDS
1 MILE( SPLIT HOWEVER YOU WANT)

40 MIN CAP ! HOW FAR CAN YOU GO?

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