• AP Coach

Monday Memorial Day 5.25.20 (At Home Workout)

Mob:

3 rounds

Spiderman w Reach x30s

Pushup to Inchworm x30s

Air Squat x30s

Run/Walk/Row/Bike x1m or 10-15 Squat Thrusts/Mod Burpees

WOD: “Murph @ Home”

CrossFit

1m Run/Row/Bike (120/80)

20 Rounds of

5 Pullups/Situps

10 Pushups

15 Air Squats

1m Run/Row/Bike (120/80)

Or ½ Murph

800m Run/Row/Bike (60/40)/50 Squat Thrusts

10 rounds of

5 Pullups/Situps

10 Pushups

15 Air Squats

800m Run/Row/Bike (60/40)/50 Squat Thrusts

Fundamentals Version: 10 Rounds of

200m Run/Walk/Row/Bike/10 Mod Burpees or Squat Thrusts

5 Situps

10 Inc Pushups

15 Squats or Box Squats

Cool Down:

Piriformis Stretch x60s ea

Prone Twist (for Chest) x60s ea

Press-Ups x10

Modifications:

  1. Run - Row - Bike - Walk/Jog

  2. Pullups - Situps

  3. Pushups - Inc Pushups - Inc Plank Taps

  4. Air Squats - Box or Chair Squats

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