CrossFit Gypsum CO

Murph 14
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Friday, September 20th

Pre:

Warmup #4

Strength:

   Deadlift 5x3

Cond:

     Helen: 3RFT

400m Run

21 KBS (1.5/1)

12 Pull Ups

Midline: 100 Abs of your choice. Must have at least 40 reps or T2B, GHD, or Toes Through Rings.

Wednesday, September 18th

Pre:

Warmup #6

Strength:

     OHS 5x3

Cond:

For time

10-9-8-7-6-5-4-3-2-1
Overhead Squat (95/65)
Shuttle sprints
      

Tuesday, September 17th

Pre:

Warmup #1

Hand Stand Practice

Cond:

Go as far as you can in 30 minutes. 40 seconds of work 20 seconds of rest.

100 Pull ups

100 sit ups

100 push ups

100 Squats

100 burpees

Coach will call out work and rest

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