Friday – 052716

DSC_0548[1]

Please welcome the newest #realexmen to the family, Darlon!

Don’t forget, there is NO CLASS TOMORROW but we invite you to come out to CrossFit NSB to watch our scaled women’s team, The New Mutants participate in their very first CrossFit competition!  Alana, Lauren, and Jenny would love to have the support.  Monday is Memorial Day and we will be doing “Murph” at 9:00 a.m.  We realize “Murph” is a hero workout which means it is really tough.  So of course scaling the workout will be applied where needed.

Warm-up/Injury Prevention
3 rounds not for time:
Frankenstein walk length of gym
10 Single arm alternating band rows (10 each arm)
30 second superman hold in GHD (weighted if possible)
6 Overhead kettlebell T-spine stretches (hold for 5 seconds, come out for 5 seconds)

Workout of the Day
8 rounds for time:
1 Rope climb
200 meter run with wall-ball (20/14)
8 Handstand push-ups
8 Toes-to-bar

This workout is capped at 25 minutes.

Post your scores to the Whiteboard.