Monday 5-22-17

Coach's thoughts on today:
Unlike the mini Murph we did 2 weeks ago, this isn't hitting the same movements, but what you should focus on is coming back from a run and getting right into it. Don't let the clock tick without getting in work. Nothing makes that worse than burpees. So this will be revving your engine and really challenge that mental aspect of just working even if you don't want to.

Warm-up:15min

  • The CrossFit Warm-up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Metcon:40min

This is one workout, one you are scoring for burpee reps, the other is your 800m run time.

  • 4 Rounds for time

With a 6min clock
800m run
AMRAP burpees
Rest 4min

  • 4 Rounds for reps

With a 6min clock
800m run
AMRAP burpees
Rest 4min