WARM UP – MOBILITY

Easy 400m run

Dynamic joint rotations and full body stretch (overhead, pecs, squat etc.)

Hollow / Arch work / Review beat swings, kipping / jumping pull-ups

Review Push-up & Air squats (standards and scaling options)

Warm-up for WOD

WOD A

MURPH-PREP CONDITIONING

Complete AMRAP in 30 minutes of:

400 Meter Run

3 rounds of “Cindy”:

5 Pull-Ups

10 Push-Ups

15 Air Squats

– Scale movements as needed and/or bring reps down to 4/8/12 or even 3/6/9 each round to keep a steady pace and keep moving.

Scoring: 1 round = (400m run + 3 rounds of Cindy)

For your last round, count the run as 1 rep (must be completed before 30 mins) + extra “Cindy” reps completed.

ACCESSORY

Cool down, Roll, Stretch, Socialize

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