You should probably check out the brand new site: www.crossfitforglory.com
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Due to popular demand (read: complaining) Murph time has changed from a 10am start to a 9am start!! Remember this will be our only class on Monday the 25th – Memorial Day!!
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A. Skill:
10min EMOM of Pistols and Muscle-Ups –
On the odd minutes – 5 pistols each leg, alternating
On the even minutes – Max Muscle-Ups, no more than 5. Or muscle-up turnovers on low rings
*Notes – for both movements above, pick a progression that allows you to complete with EASE. There should be absolutely no failures.
B. MWOD:
Running Prep: Calves, Ankles, Hips – pick and mobilize!
C. WOD:
For Time:
Row 2k
Run 1 mile
D. Post-WOD Recovery:
Calf Smash – 2min ea side
