Workout of the Day
ASSISTANCE
20 Minutes for Quality
250m Row
3-5 ea KB Arm Bar
500m Bike
65m each Single Arm Farmer Carry
Notes
If you were here for Murph yesterday, use easy effort and light loads to get your body moving and grooving again and shake off that soreness. If not, feel free to take a stronger pace on the row and work a bit heavier on your carries.
Intent is to get through at least 3 rounds of work, so scale back your distances on the machines if needed.
STRENGTH
A1. Kickstand DB Romanian Deadlift, 4×6 ea @ 3011 tempo
A2. Single Arm Turkish Sit Up, 4×6-8 ea
Notes
Superset the two movements, resting up to 30 sec between sides and up to 1 min between exercises.
If you’re recovering from Murph, dial your intensity down and work with moderate loads for quality movement.
CrossFit Group Class Programming Template (WK3/8)
Pre Murph photo with one of the seven heats we ran yesterday
Thank you!
Yesterday was an incredible day of hard work and community. Thank you to everyone who participated in out 18th annual Memorial Day Murph, particularly all the staff and community volunteers that made the event so smooth! If you participated and haven’t already, we request that members make a donation on behalf of team CFSBK to K9s for Warriors which trains service dogs for veterans suffering from PTSD. Thank you!!!