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09. May
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CrossFit WOD, May 9, 2022

5-9-22

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

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

2 Sets
5 Ring Rows (Or body rows)
5 inchworms
10 hanging scap retractions

3. Workout Prep
1 set (at workout pace)
2 Strict pull ups
4 Push ups
6 Air Squats

Metcon (Time)
15:00-50:00

Murph Prep Monday:
5 rounds
10 Strict pull ups or pull ups or neg pull ups
20 Push ups
30 Air Squats
-Rest 5 Minutes-
10 rounds
5 Strict pull ups
10 Push ups
15 Air Squats
*Perform with 20/14 vest

Scoring: Time

TARGET SCORE
Target Time each set: 11-12 minutes

Time Cap each set: 15 minutes

Metcon (Time)
core

Core
52:00-60:00

For Quality:
15 Overhead Plate Situps
30yd Isolateral DB Farmer Carry (Right Side)
30yd Isolateral DB Farmer Carry (Left Side)
15 Dip Support Leg Raises
30yd Isolateral Overhead DB Carry (Right Side)
30yd Isolateral Overhead DB Carry (Left Side)
15 V-ups

*Do multiple sets (no more than 4) if you have the time.

Scoring: Time