MP CrossFit is sad to say bye to one of our coaches. Coach Michael has been a great addition to the MP staff. You will be missed. Good luck in all your future endeavors! Lift strong!!
Conditioning:
300m Run
25 Sit-ups
20 Shoulder Touches
15 Back Extensions
10 Pistols
5 Muscle-ups
3 rounds for time
Stability Work:
10 Goblet Squats*
40m Kettlebell Waiter Walks (20/20)*
20 second 1-arm Low Plank (right arm up)
20 second 1-arm Low Plank (right arm up)
Rest 1 minute
3 rounds for quality
*Increase weight each round.
Mobility:
Spine Smash – 2:00
Anterior Compartment Smash – 1:30/side
Quad Smash – 1:30/side
Glute Smash – 1:30/side
Post time and experiences to comments
CWOD: mod 18” box pistols, red purple banded PLU and purple banded rings, facing wall shoulder touches
20 cap minus 5 muscle ups (cap by 2 PLU on last round)
Stability work: G squads 30/35/45 lb – waiter walk 15/20/25 lb
G Squats*
CWOD:
15:59 Rx
Stability:
Rd 1: 53 GS, 45 WW
Rd 2: 72 GS, 62 WW
Rd 3: 97 GS, 72 WW (WW was tough)
D.
Hit the cap. Modes the pistols with a plate. Stoked to do all 3 sets of MU unbroken.
Worked up to 97# goblet and 70 and 72 waiter walk. Lost that battle.
Shout out my better half. Did 5 unbroken muscle ups on her last round.