May 26, 2015 admin


1. 10mins: Work on sets of 7 Back Squats to box – moderate weight

2. Every 5mins x 5:

400m/300m Row
40 Russian Twists

Competitor’s Program

1. 2 Press + 3 Push Press – build to tough set in 12mins

2a. 3×8-10 Front Rack Lunges, rest :60
2b. 3×3-5 Strict Ring Pull Ups, 11X1, rest :60
2c. 3×3-5 Strict Ring Dips, 11X1, rest :60

3. 3 Sets for equal times:

8 Squat Cleans 135
40 Double Unders
24 Row Calories

Rest 3:30

REMINDER:  Murph Day is this Saturday – please be sure to know your heat time and show up early enough to properly warm up on your own.  Heats will start promptly on the hour.  The BBQ will begin around 1pm – please sign up at the gym to bring a dish to pass.

“One of the most sincere forms of respect is actually listening to what another has to say.” – Bryan H. McGill

Hypermobility In The CrossFit Athlete

Leave a Reply

Your email address will not be published. Required fields are marked *