Monday Memorial Day 5.25.20 (At Home Workout)

May 24, 2020

 

 

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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