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CrossFit 5.21.15

20
May

CrossFit 5.21.15

Announcements

MEMORIAL DAY SCHEDULE
Saturday, 5/23: 9:00am and 10:30am
“MURPH”
Monday, 5/25: CLOSED
Enjoy the holiday! Jog, burpee, go for a swim!

CFPC – CrossFit

Warm-up

Down and Backs (No Measure)

200m Run or 250m Row

DOWN and BACK

1) High knees

2) Butt kickers

3a) Lunge stretch- 3 sec hold

3b) 5 Inch worms- 3 pushups

4a) High kick march

4b) Spiderman- lunge and hold

5) Side shuffle (stay low)

6) Karaoke

Metcon

Metcon (Time)

10 Rounds:

10 Kb Swings (53/35#)

10 Sit-ups
Rest 6 min

Metcon (Distance)

10 Rounds:

:30 sec Row

:30 sec Rest

Record each round distance totals.

Set rower; Select workout->Custom List->:30/:30r