Announcements
MURPH IS COMING!
Saturday, 27 May
Gym Opens at 8:00 AM; Murph Starts at 8:30
Gym Closed 29 May – Go Support Carry the Load!
The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
10 Hip & Shoulder extension, bent legs
10 Hip & Shoulder extension, straight legs
Scale this by elevating hands
https://youtu.be/wW-GAz2CTCM
C. Specific
10 Plank ankle taps
10 Plank shoulder taps
10 Plank scap push ups
10 Plank forward weight shift*
*Plank forward weight shift is shifting the body weight forward while keeping arms straight to learn to shift the weight without bending elbows as well as warming up the wrists
Gymnastics
Gymnastics (Checkmark)
15 Minutes Coach Led Practice on Toes to Bar
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 minutes
16 HR Push-ups
16 Wall balls 20/14 lbs
16 weighted toe touches with med ball
Score: Rounds & Reps
KG: 9/6
Scaling Options
Beginner
12 Band assisted push ups
12 Wallballs @ 14/10 lbs
12 Ski touches
Intermediate
10 HR push ups
16 Wallballs @ 16/12 lbs
16 weighted toes touches with med ball
Extra Accessory
Accessory (Checkmark)
Tabata Reverse plank hold
Can also be done on hands