CrossFit – Mon, Apr 20
Murph Prep Warm-up
Murph Prep Week 2 (AMRAP – Reps)
(RX’d)
For Time:
200m Run
5 Rounds of Cindy
200m Run
4 Rounds of Cindy
200m Run
3 Rounds of Cindy
200m Run
2 Rounds of Cindy
200m Run
1 Round of Cindy
** 1 Round of Cindy is: **
5 Pullups
10 Pushups
15 Air Squats
Scaled:
500m Run
into
5 Rounds
5 Ring Rows
10 Bar Push Ups
10 Alternating Box Step Ups
into
500m Run
3 min Cardio
then… 8 min CAP:
10 Banded pull-aparts>scap push-ups>push-up
10 scap pull-ups>RIng Row> kips/pull-ups
10 90/90s>BW lunges>air squats