Monday 5-8-17

Coach's thoughts on today:
Little bit of practice for Memorial day...If anyone can manage to get 4 rounds you are a rockstar, because 4 rounds would be the equivalent of a 30min "Murph" so consider that when you do this. Also consider that this shows just how much you can vary things in CrossFit. Just a small tweak to the variables here and you a different enough workout that your approach should be pretty different. Still, similar enough to carry over to Memorial Day.


  • Diesel / Amped Warm-up

20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks


  • Metcon (AMRAP - Rounds and Reps)

800m run
5 rounds of "Cindy"