2016 Murph Crew at CrossFit Roseville

3 Rounds:
1 min Row for Calories
1 min Dubz
1 min Good Mornings*

*Change it up: Split legged Good Mornings, Wide-leg, etc.

3 Inch-Worm-Up-Dawg
4 Sampson Stretch
8 Lateral Lunges
1 min Standing Straddle

• 800 M Row
• Lacross Ball Pec Smash
• Banded Chest Stretch

Workout of the day for Tuesday, May 31st, 2016:
Athlete’s Choice!

After Murph you might just want to get the blood moving and roll-out. Or hit some barbell gymnastics! Every Day is a good day for some Core work. After the class warm-up stick with the group, make up your own fun movement set to sweat to, or ask your coach!

Remember Wednesdays are usually more posterior chain focused. Here is a fun workout if you like direction!

Alt. Every Minute on the Minute:
2 Power Clean*
15 GHD Sit-Up

*Start at 50% of your 1RM. Add 10-lb Every Round until you reach Failure.