Friday, May 28, 2021

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Metabolic Conditioning

CFIS MHD 5:30PM “Murph” option for those who will not be here for Mondays Community Murph WOD

• You must wear face covering when not able to maintain 14 feet of distance & and sanitize hands upon entry.

• Please refer to ZenPlanner to sign up for Face-to-face class times

• Please be sure to bring your own water.

SOD/WOD Review: 5-7 min

Keep stretching during review

SOD/WOD Prep

Done together

60 sec row

3 cycles of down dog > Spiderman/leg

thumb down lat str

2 min shoulder, chest, back ball mash

10 PVC pass thru

10 PVC power snatch

10 BB front squats

-4 min prep-

SOD

EMOM for 6 min (3 rounds each)

Odd min: 28 sec Side plank/side (4 seconds to switch to side 2)

Even min: Ball mash / Foam roller

-4-5 min prep-

WOD

For time

50 Burpees

500m Row

40 Power cleans (75/55) (50+ 55/35)

400m Run

30 Back rack forward stepping lunges (total) (75/55) (50+ 55/35)

500m Row

20 Thrusters (75/55) (50+ 55/35)

400m Run

10 Chest-to-bar pull-ups (50+ COB) (Mod: COB, banded C2B/COB, RR)

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