CrossFit Gypsum CO

Murph 14
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Thursday, December 21st 2017

Warm-up

5 rounds:

10 cherry pickers

3 burpees

10 windmills

10 leg swings total

Strength/Skill
none

Conditioning:

EWOD
7mins in heaven:

A) 30 sec burpees

    30 sec row
    30 sec rest

B) 50 m Farmer carry
 1 min ski

C) Band run
1 min on/ :30 off

D) Sprints standing on bike

:30 on/ :30 off

Wednesday, December 20th

Warm-up

3 rounds:

10 V-ups

20 jumping lunges

10 burpees

Strength/Skill

Back squat
work up to a heavy single

Then

4 x 3 @ 90% of above weight

Conditioning:

12 min AMRAP

8 toes to bar

12 Alt pistols

16 KBS (1.5/1)

Tuesday, December 19th 2017

Warm-up

3 rounds:

Bear crawl down

12 mountain climbers

ME handstand hold

Strength/Skill
Strict Press

2 x 10 @ 50-60% then,

Every 2min for 12 min:

1 strict press + 1 push press AHAP

Conditioning:

10 RFT:

3 Power clean (185/135)

12 wall balls (20/14)

CrossFit Journal: The Performance-Based Lifestyle Resource