MAY 18, 2020
FitHOME WOD
General Warm Up
10 Burpees
10 Bird Dogs
10 Inch Worms
10 Lizards
x3
Workout
As many reps as possible in 14 minutes of:
3 Good Mornings
3 Glute Bridges
3 Hand Release Push Ups
6 Good Mornings
6 Glute Bridges
6 Hand Release Push Ups
… Continue adding 3 reps each round to each movement until 14 minutes.
Extra
AMRAP 8 minutes:
10 Alt. Single Leg V-Ups
10 Russian Twists
10 Sit Ups
:30 Plank Hold
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Not in Class:
‘MURPH’
Dumbell ‘MURPH’
For time:
Run 1 mile
100 DB Bent over Rows
200 Push Ups
300 Air Squats
Run 1 mile
No equipement ‘MURPH’
Run 1 mile
200 Push Ups
300 Air Squats
400 Sit Ups
Run 1 mile
Note: Murph is SCALABLE. Consider these scaling possibilities:
Scale run distance
Scale number of reps
Partition the reps - i.e. 20 rounds of 5, 10, 15 for DB Murph or 20 rounds of 10, 15, 20 for no equipment Murph
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CrossFit WOD
1. Strength
Deadlift 3x10 @ 70%
2. Conditioning
AMRAP 2:00 x 4
15 Push Jerks 115/85lbs
Max Calorie Row in Remaining Time
Rest 2:00