by Alex Etzen
Announcements
Murph Shirts!
– The blank shirts are in the gym.
– Pick the blank shirt you want.
– Fill out the sheet.
– Put the shirt and sheet on a hanger.
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Sign up for your Memorial Day Murph class time! You can sign up now on Monday the 29th just like a normal class.
Here is the schedule for Monday, May 29th:
5:30am
7:00am
8:30am
10:00am
11:30am
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2:00 AAB or Row
2 Rounds
– :30 Butcher Block Stretch
– 5/5 Calf Raises on a Plate
– 5/5 Thoracic Spine Twist
– 8 Scap Pull-ups
– 8 Knee Raises
– 10 Band Pull Aparts
Strength
Overhead Squat (1×5 @65%
1×5 @75%
1×5+ @85%)
*Based off of 90% of Heavy 1-Rep
(Score is Reps and Weight)
https://xscrossfit.com/5-3-1-calculator/
Workout
Metcon (Calories)
With a Partner:
In 10 Minutes Complete as many Calories and Reps as Possible*:
– Cals on AB
– Handstand Push-ups (5″ Build) [RX+ Kipping HSPU]
*Both Partners working but not on same movement!
(Score is Calories)
Record HSPU below
Metcon (AMRAP – Reps)
Record Handstand Push-Ups Completed with Partner above!
(Score is Reps)