5.11.2022

Metcon (Time)
Wednesday

Warm up

2:00 Bike – 30s easy, 30s Mod, 30s Sprint, 30s Recovery
Then
500m Ski or Row
Then
2 Rounds
10 Scap Pulls
10 Beat Swings
5 WTF
:30 Downdog Calf Stretch
10 Alt Lunges
Then
2 Rounds
3 Pullups
5 Push-Ups
5 Jumping Air Squats

Metcon
Murph Prep – Week 6

1 Mile Run
5 Rounds of Cindy
400m Run
5 Rounds of Cindy
400m Run
5 Rounds of Cindy
400m Run

We are 3/4 of the Rounds and 400m shy of a full Murph. Right on target for May 30th.

Vest up this week if you plan on completing Murph Rx this year… now is the time to get acclimated if you haven’t started.

We have a lot of new faces over the past few weeks… so if this is your first or second week, scale this back to 4 Rounds of Cindy each time and drop the last 400m… and obviously if you haven’t used the vest yet please talk to a coach before start at this point.

Logo_footer   
     © 2018 Crossfit Wild, LLC.

Proudly powered by WordPress