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
