May 29, 2018

A big thank you to all who made it in to participate in the Murph.  The workout is a bear (I know a bit of an understantment) but is not only a CrossFit tradition but a memorial WOD for a man who gave the ultimate sacrifice.  It was great to see so many people working hard and great to get a chance to spend time afterwards enjoying each others company.

CrossFit and BodyFit 225:

*Today both WODs will be the same but please be smart with your intensity depending on how you feel after Murph.*

Warm Up:
Shoulder/Hip Mobility
8min WAMRAP
8/8 Bottoms Up KB Press
10 Air Squats
10 KBS – American
20 Double Unders /Practice

Trunk:
3rds
10/10 Standing Teapots
10/10 Russian Twists
10 V Up’s

WOD:
20min EMOM – :30 on :30 off
Min 1: KBS – Russian (AHAP)
Min 2: Box Jumps (24/20)
Min 3: DB Push Press (Moderate)
Min 4: Calorie Row
*This can be treated as an all out effort (I didn’t do Murph) or a recovery WOD (I did do Murph)