7
Jun
180608
Announcements
SATURDAY MAY 19 – EMMA’s Last NJ WOD 10 am Farewell
SUNDAY MAY 27TH ANNUAL MURPH WOD
MONDAY MAY 28TH 9/10 CLASSES ( MEMORIAL DAY )
June 23 PUNK ROPE DOUBLE UNDER SEMINAR 9 am – 11:30 am
Community Fitness Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Long Jump (4 x 4 )
Weightlifting
Overhead Squat (12-65%,10-70%,8-75%,6-80%)
Ring Archer Push-ups (12,10,8,6)
super with OHS
upscale w/vest
KB Z-Press (12,10,8,6 alternating reps ascending)
super with DB 1/2 kneeling wood choppers 4 x 8
then 4 x :30 on/off side planks
Metcon
400m Run (Time)
Max Effort 400m Run
Metcon (Time)
B-Fit
1) Z-press
2) 3 Rounds:
40 lateral stone hops
5 Stone 2 Shoulder Heavy AF