Kicked off the weekend doing Murph with the boys 🇺🇸

A post shared by Lauren ✞ (@lcmalacarne) on



1 RM Push Press


21-15-9 reps for time of:
Row, calories
Kettelbell Swings, Red/Blue


A. 4 x 4 Tempo GH Raises, weighted (5 seconds to parallel, pause 1 second, decend halfway, pause again, then explode up)
B. 50 Hip Extensions to burnout from A.
C. 3 x superset of: 10 Bicep Curls/10 Skull Crushers



500 meter Row
5 Reverse Curl to Strict Press with Dumbbells
400 meter Jog
4 Strict Toes to Bar
30 Calorie Bike
3 Strict Handstand Push-ups
20 Calorie Ski
2 Turkish Get-ups, 1 per side
100 Single Unders
1 Wall Climb
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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