WODs

CrossFit WOD, May 22, 2020

By May 17, 2020No Comments

My Name is Inigo Montoya, You Killed my Father, Prepare to Die!

Warm-up
Warm-up
400m Run
10m Hamstring Walk
30 Sec Bottom of Squat Hold
10 Air Squats
10 Soldier Kicks
10m Toes Down Walk
10m Toes Up Walk
10 High Knees
10 Butt Kicks
30 Sec Plank Hold
10 Knee Push Ups
8 Strict Push Ups (Knee/HR)
10 Bent Over Rows (5/5 for DB)
200m Run

Metcon
Murphish (Time)
For Time: 40 min Cap!

1 Mile Run

Then 10 Rounds of:
6 Barbell Bent Over Row 115/75#
8 Push Up
10 Air Squats

1 Mile Run

Rx+ = 6 Rows, 8 Push-ups, 10 Air Squats, 1 Mile Run
Rx = 4 Rows, 6 Push-ups, 8 Air Squats, 1200m Run

* STIMULUS * Fingers crossed we can hit Murph this year! Unbroken on the barbell rows. Break up your push-ups early. Pace your first run

Mods –
1.) 1200m Run
2.) 50/35# DB for Row
3.) Knee down push-ups

Extra Work