Jump Rope Master Class – Saturday April 27th at 10:30am (ish)
Seaward CrossFit – CrossFit
Question of the day
What is your genetic heritage?
Shoulder Press (In 12:00 find heavy single)
Murph Prep Week 1 (No Measure)
3 Rounds for QUALITY movement:
*After completing the 3 rounds finish with a 400m run
* no butterfly today.
OPTIONAL: Wear a 20lbs/14lbs vest
*Strict pull-ups as long as possible, then kipping.
*If max capacity is less than 10 reps, complete 5-7 reps each round.
*If unable to complete pull-ups, utilize a jumping pull-up today.
*If max capacity for push-ups is less than 10-15 reps, reduce reps to 10-15 reps each round.
*If unable to complete push-ups, scale to a box push-up and reduce reps as needed to 10-15 each round.
*Reduce reps if accumulating 90 reps will cause excessive soreness.
2 sets, each arm of:
*Shoulder Stretch Sequence (B)
0:45 Banded shoulder/lat stretch
0:45 Arm “”up and over””
0:45 Elbow in band
*Go through the sequence on the left arm, and then complete the sequence on the right arm. Do this for a total of 2 set each arm.