Tuesday, May 20
“To see we must forget the name of the thing we are looking at.”
—Claude Monet
Announcements
- We'll have one 9:30am Community WOD class on Monday, May 26 in observance of Memorial Day. We'll do the "Murph" Memorial WOD. All are welcome. Any donations will be directed to Big Fish Foundation. Like everything we do in CrossFit, Murph is infinitely scalable and we can adapt the workout to meet anyone where they are. Bring it!
- Pisgah members Anne and Luke Ferry were in a storm-related accident last weekend. Anne was injured and a MealTrain website has been setup to help with meals and expenses. More info HERE. Get well, Anne!! We're with you.
Warm-up
EMOM 9 minutes, of:
min 1: 40 secs row, bike, or run at 50% effort
min 2: 5 bent over rows (with empty barbell) + 5 burpees
min 3: rest
min 4: 40 secs row, bike, or run at 60% effort
min 5: 6 bent over rows (with empty barbell) + 6 burpees
min 6: rest
min 7: 40 secs row, bike, or run at 70% effort
min 8: 7 bent over rows (with empty barbell) + 7 burpees
min 9: rest
Strength/Skill
3 rounds for quality of:
Farmer Carry, pick load, 1 building lap
Sit-Up (Abmat, Weighted, or GHD) x 20-25
Athlete Instructions
3 carries with a heavy load.
Movement Demos
WOD
Each for time:
Row: 10x 125 m
Each for time. Go every 2:30.
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Frog Stretch
Hold 1-2 minutes.