Workout of the Day

CrossFit WOD, May 16, 2022

5-16-22

Warm-up
1. Banded 7s – perform 7 reps of each movement

2.
5:00 Cardio (your choice)
EMOM perform 5-10 air squats

-then-

2 Sets
5 inchworms
10 hanging scap retractions

Keeping the warm up slightly shorter since we have such a long metcon
3. Workout Prep
1 set (at workout pace)
2 Strict Pull-Up
4 Push-Up
6 Air Squat
*All w/20lb/14lb vest if you plan on wearing for Murph

Metcon (AMRAP – Rounds and Reps)
murph prep/ partner style

Tenet
17:00-45:00

Murph Prep Monday:
25 Min Partner AMRAP
5 Strict Pull-Up
10 Push-Up
15 Air Squat
*All w/20lb/14lb vest.
-Switch rounds back and forth with your partner-

Scoring: Rounds + Reps

Athletes Notes

TARGET SCORE
Target number of Rounds: 20+ (together)

Minimum number rounds before scaling: 15 (together)

Metcon (Time)
Mini-Pump – Shoulder/Glutes
47:00-60:00

1-2 Rounds
10 Barbell Strict Press @ 50-60% of 1rm or heavy single
10 Bottom-Up Single Arm Standing KB Press (each side) @ moderate weight
10 DB Snow Angel Raise @ light weight
15 GHD Hip Extension
10 DB Box Step-Ups (each side) @ moderate weight

-Rest 2 min b/t round-

Scoring: Time