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Friday January 18th, 2019

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Announcements

Shirt and Hat orders online due by Jan 18! See the FB group page for a link and look for an email coming this week!

No CF Kids this Saturday 1/12/19! Join us Tuesday at 5pm for some Monkey Hangs!

CrossFit Murfreesboro – WOD

View Public Whiteboard

Warm-up

Mobility

Clean Warm up

Jerk Warm up

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
“Game day Fridays” are designed to be like the Friday Night Lights WODS of the Open. On Fridays we will provide a good warm up, movement specific practice, walk through the WOD, and then expect the athlete full effort to complete each WOD.

Accessory

Metcon (Time)

Recovery:

15 Minute Recovery Effort (Choice of Bike, Row, or Run)

On the 5:00 – 15 Weighted Hip Extensions + Max Effort L-Sit

On the 10:00 – 15 Weighted Hip Extensions + Max Effort L-Sit

On the 15:00 – 15 Weighted Hip Extensions + Max Effort L-Sit

Scaling for Hip extensions or alternative is hip thrusts with barbell.
Measure Longest L-Sit