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 | Mon, Nov 5 2018 |  |
 | Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD! |
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 | Happy Birthday: Ashley An |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| SHRED 12-7-20 | WARM UP 11/5/18 | ABCON 11/5/18 | SHRED 11/5/18 |
SHRED 12-7-20(Reps, Rx2, Rx3) SHRED 30 secs ON/15 secs OFF x 3 sets: Row Plank Shoulder Tap Single Unders ----------------- Downward Dog-30 secs Spell I LOVE PUT IT UP with each foot Reverse Shoulders-30 secs ----------------- 5-7 minutes: Double OR Triple under practice METCON ''The Ghost'' 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Courtesy of crossfit.com Goal: 400+ Reps Tip: This is a 23 minute workout. Even though you spend only one minute on each movement make sure to find a consistent pace at the beginning. A good goal would be to match or beat what you hit round one for all six rounds. Try and give equal effort to all exercises in order to get the best stimulus from the workout. Rx: As written Rx2: Sub Singles Rx3: See coach for MODWOD. Planned: Mon,Dec7,2020 Mon,Nov5,2018
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