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)
