FRIDAY 170526
Station Rotation Warm-up at Krav Maga
One Minute “On” Followed by 30 Seconds “Off” for One Round:
Assault Bike
Battle Ropes
GHD Sit-up
Bosu Ball Squat
Concept2 Row
Rest as needed that at HQ,
Complete Five Sprint Rounds,
On a 1:00 Clock,
Kettlebell Swing, 15 Repetitions
Dumbbell Thruster, As Many Repetitions As Possible (35lb. / 25lb.)
Note: Rest up to 3:00 between sprint rounds to maximize your intensity. Focus on the eccentric phase (lowering phase) to increase the speed and cycle time of each repetition.
Britain Wilson – Gyms first “Double Murph”
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Friday Special Programs
Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)
Open Gym (1:00 PM – 4:00 PM)
CrossFit Gymnastics Class (5:00 PM – 6:00 PM at Krav Maga / HQ)
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