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Masters Friday May 10, 2019

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CrossFit Murfreesboro – Master Class

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Warm-up

Weightlifting

Metcon (Time)

Barbell Conditioning

5 Rounds:

5 Deadlifts (70%)

8 Bench Press (70%)

Weight is based off of 70% of that respective movement. Two separate bars. Although we will be completing this workout with varying loads, post time to the tracker below for comparison with our teammates. List weight in the comments

Metcon

Metcon (AMRAP – Reps)

Rowing and Push ups

“On the 1:30” x 7 Rounds:

15/12 Calorie Row

Time Remaining – Strict Push Ups

Each 1:30 interval starts with the buy-in row. In the time remaining, athletes accumulate reps of push ups. No break between rounds – clock continues to run. Let’s record all seven rounds, to gauge our consistency. The system will add the rounds together for our score for the part, being max repetitions.

Mobility

Flexy Friday

Puppy Pose – 1:00

Thread the Needle- 1:00/each

Wrist Stretches – 1:00

Couch Stretch – 1:00/each

Pigeon Pose – 1:00/each

Butterfly – 1:30

Pike – 1:00

Straddle – 1:00

Kneeling Split – 1:00

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