CrossFit Auckland WOD

“MURPH”

For Time:

  • Run 1 mile (1.6km)
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • Run 1 mile (1.6km)

If you own a weight vest, bring it in and wear it today. Rx weight is 9/6kg.

Time Cap: 45min.

Compare to SAT.18.03.17

Post results to comments. 

Supplementary

A1. Prone Scap. Raise AHAPx8x3, Rest 45-60sec

A2. Banded External Rotation x8x3, Rest 45-60sec

Notes: Use 3012 tempo for both lifts. Reps must be STRICT and PERFECT.

CFAK QuickFit WOD

WEIGHTLIFTING

  • Snatch max for day

Post results to comments. 

Mobility WOD

2-minutes per mobilisation, per side:

1. Trigger Psoas
2. Hamstring Floss
3. Couch Stretch
4. Roll Thoracic
5. Roll Lats
6. Band Chest Stretch