• Murph Recovery


    CROSSFIT FLIGHT – CrossFit

    Great Job on Murph yesterday Flight Crew
    Today is an active recovery day for you to
    work on Mobility, Goats and some accessory work

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    Mobility

    5 Minutes of mobility of choice at beginning of class, then as much mobility as you wish the rest of the class

    Warm-up

    Running line drills (No Measure)

    Coach cued:
    Fwd/Bkwd/Fwd
    Fwd/Side/Side
    Sprint stance/360/360
    Power skip/ High knees/ Power skip

    Strength

    Prowler Pushes
    Sled Pulls

    SWOD

    Max Distance 20 Pull Row (Distance)

    Max distance Row (meters) in 20 Pulls

    warm up first then reset the monitor
    20 hard pulls for max distance

    Accessory

    GHD or Med Ball Sit-Ups 3 x 10
    Reverse Hypers 3 x 10

    Skill

    Work on Goats!
    HSPU
    Pistols
    Dubs
    Muscle Ups
    etc

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