*No Open Gym this Saturday morning due to Memorial Day weekend. Save yourselves for Murph and enjoy your weekend:) Let us know if you want to use the gym on your own time.
GROUP PREP
2 Sets
5 Inchworms
10 Russian Kettle Bell Swings
10 Ring Rows
10 Air Squats w. 2 Second Pause at the Bottom
10 Calorie Row
Then..
Barbell Warmup + 5 Hang Power Cleans
STRENGTH
Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats
• 65% 1RM Front Squat (2% more than last week)
WOD
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans (135/95)
• “”Nasty Girls”” is an old school CrossFit Benchmark workout that balances weightlifting and gymnastics
• Times for this workout range from about 6-12 minutes (2-4 minute rounds)
• Choose weights and variations that allow you to complete the work within that time frame
*Muscle ups can be scaled to Bar Muscle UPS, C2B pull-ups, pull-ups or Ring Rows. Cleans can be scaled by weight. Write this one in your book!!!
MOBILITY
Couch Stretch
Pigeon Pose
Wrist Stretches
CrossFit Reserve 