Sunday 5.26.19 CrossFit

Box Brief

Memorial Day Monday hours:
Ardmore: 7:30a, 8:30a(b), 9:30a(b)
Wayne: 8:30a(b), 9:30a(b)
*b – babysitting available

CROSSFIT

METCON OPTION 1

5k Active Recovery Row
*Every 5 Minutes complete:
30s Elbow Plank
30 Single Unders
30 X-Band Walks

METCON OPTION 2

5 Rounds
1:00 Bike Calorie
1:00 Double KB Front Rack Hold
1:00 Back Squats
1:00 RKC Plank
2:00 Rest

FINISHER

5 Minutes of Global Foam Rolling
5 Minutes of Parasympathetic Breathing

ENDURANCE

METCON

5 Rounds
1:00 Bike Calorie
1:00 Double KB Front Rack Hold
1:00 Back Squats
1:00 RKC Plank
2:00 Rest
*Score total cals

WHITEBOARD BRIEF

– Recovery: Today is a day for people to go through the motions and get a good sweat. This is meant to be done at lower effort – 50-60%. If you are attending Murph on Monday, complete the 5k. If you have not  trained much this week complete the 5 rounds.

By | 2019-05-25T15:03:04-04:00 May 25th, 2019|WOD|Comments Off on Sunday 5.26.19 CrossFit