21
May
Sunday, May 23
Crossfit Garage – CrossFit
Warm-up (No Measure)
3 RDS
200m Jog
10 Straight Leg Sit-Ups
10 Scap Pull-Ups
10 Scap Push-Ups
Skill/Strength
Kip Review
3x :15 Hollow Hang, :15 Superman Hang
3×8 Tight, Small Kip Swings
3×8 Bigger Kip Swings
3×5 Kip Swings w/ Stop (Call out stop and members should be able to stop and control the kip)
Metcon (AMRAP – Rounds and Reps)
Murph Prep
AMRAP X 18
400m run
2 RDS
8 Pull-Ups
12 Push-Ups
20 Air Squats
Cool Down
:45/side Standing Calf Stretch
:45/side Scorpion Stretch