200M jog

Spider-Man lunge 30’

Heel2Toe 30’

Side lunge 30’ and back

Inchworm 30’

10 Thoracic High Fives

On Rig: Perform 5 reps of… scap pull ups, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

2X5 empty bar back squat

Warm up to working weight on back squat


2-Sec Pause Back Squat


Increase weight ea set

Video courtesy of Catalyst Athletics. Last time hitting our 2-sec paused Back Squats this cycle before we re-test our 5X5. The goal of today is finishing with a heavy single.  Does that have to be a new 1RM?  No.  But, if that happens, then cool!!


For Time:

5 Pull Ups

10 Push Ups

15 Air Squats

10 Pull Ups

20 Push Ups

30 Air Squats

15 Pull Ups

30 Push Ups

45 Air Squats

20 Pull Ups

40 Push Ups

60 Air Squats

We continue our Murph prep with an ascending “Cindy”-like ladder where the reps jump up to add another round of “Cindy” but removing the rest between rounds.  Our goal here is to increase your proficiency in the movements so you get through them faster when we hit “Murph” this Memorial Day. With more folks wanting to get Butterfly Pull Ups – here are some good tips (courtesy of CrossFit HQ)

Scaling Options:

Pull Ups -> Buddha Pull Ups -> Ring Rows

Push Up -> off bench

Air Squats -> to depth -> Lunges

Cool Down:

Kneeling lat stretch – 1 Min per leg


Doorway stretch – 1 Min per side


Oly Wall Sit – 2 Min

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