Wednesday, May 17th: Press and “Magnet”


Sometimes, the best part of the day is before class even starts!



Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

2. Press


20 minutes to work up to a heavy triple for the day.

3. “Magnet”
For time:

5 Rope Climbs
40 Push-ups
4 Rope Climbs
30 Push-ups
3 Rope Climbs
20 Push-ups
2 Rope Climb
10 Pushups
1 Rope Climb

(18 min cutoff)

LIII: Weight Vest if you plan to do Murph in a vest
LII: As Rx’d. scale push-ups on box or plank climbs as needed
LI: 5 Rounds for time of:
2 Plank Climbs
10 Push-ups
Have fun!

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