GYM1010

Announcements

Memorial Day Murph. May 29 9am-12:30pm

Burgers and Beers right after Murph WOD

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Clean) + Skill Transfer

* 10 minutes with a PVC or Empty Barbell

2. Strength

EMOM10: 1 Squat Clean @ 75% of 1RM Clean

3. Workout Prep

1 set:

100m Row (workout pace)

5 GHD’s (or stick sit-ups)

5 V-Ups

Strength

Clean

10 sets of 1 Squat Clean @75% of 1RM Clean

* Complete 1 set every minute for 10 minutes

Workout

Workout (AMRAP – Rounds and Reps)

“Roads? Where we’re going, we don’t need roads.”

Freedom (RX’d)

18:00 Amrap

500/450m Row

25 GHD’s (or stick sit-ups)

250/225m Row

25 V-Ups

Independence

18:00 Amrap

400m Row

20 GHD’s + 6in Riser (or stick sit-ups)

200m Row

20 Alternating V-Ups

Liberty

18:00 Amrap

300m Row

25 Sit Ups

150m Row

15 Crunches

Target number of Rounds: 3+ rounds

Minimum number of Rounds before scaling: 2.5 rounds
Large Class Option

Teams of 2

18:00 Amrap

Partner 1:

400m Row

Partner 2:

Round 1- 25 GHDs (or stick sit-ups)

Round 2- 25 V-Ups

-Switch when both are complete, alternate between GHDs and V-Ups every round-

Mobility

Mobility (Checkmark)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)

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