Sunday May 13, 2018

Sunday May 13, 2018

Announcements
-MURPH Sign Up sheet is at front desk. Be sure to sign up and take part in this special event.
-This Months Paleo Potluck will take place at MURPH instead of Friday Night Lights.
Sunday Schedule
8:30-9:30 Open Gym
9:30-10:30 Group Class
10:30-11:00 Core Class
11:00-11:45 CrossFit Pre-Teens
12:00-2pm Weightlifting

Circuit Sunday

Warm Up
30 Seconds
Jumping Jacks Row
Alternating Spidermans

20 Seconds
Jumping Jacks
Medium Row
Push-up to Down Dog

15 Seconds
Jumping Jacks
Faster Row
Air Squats

Mobility
1 Min Squat Hold

Skills & Drills
Wall Ball

Movement Prep
5 Med Ball Front Squats
5 Med Ball Push Press
5 Wall Balls

Workout Prep
2 Sets at Workout Pace
10 Cal Row
10 Wall Balls
10 Sit-Ups

Training
AMRAP 4
30 Cal Row
30 Wall Balls
Max Sit Ups

-rest 4 min-

AMRAP 4
30 Sit Ups
30 Cal Row
Max Wall Balls

-rest 4 min-

AMRAP 4
30 Wall Balls
30 Sit Ups
Max Cal Row

-rest 4 min-

AMRAP 2
15 Cal Row
15 Wall Balls
Max Sit Ups

-rest 2 min-

AMRAP 2
15 Sit Ups
15 Cal Row
Max Wall Balls

-rest 2 min-

AMRAP 2
15 Wall Balls
15 Sit Ups
Max Cal Row

Score = Total Maxes for each movement.
Post Scores to SugarWod