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
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