Monday 5.18.20

*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.


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


Barbell Warmup + 5 Hang Power Cleans


Stamina Squats

On the 1:30 x 7 Sets:

2 Front Squat

4 Back Squats

• 65% 1RM Front Squat (2% more than last week)


“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!!!


Couch Stretch

Pigeon Pose

Wrist Stretches