CrossFit
Main:
AMRAP 30 min:
1 pullup, 2 pushup, 3 squat, run 400m (level 5/6) 300m (4/3) 200m (2/1)
2 pullup, 4 pushup, 6 squat, run…
3 pullup, 6 pushup, 9 squat, run…
4 pullup, 8 pushup, 12 squat, run…
5 pullup, 10 pushup, 15 squat, run…
continue adding 1 pullup, 2 pushup, 3 squat + run until 30 min is over.
*scale as you have been with Murph prep days leading up to this week.
Longevity
Main:
AMRAP 20 min- same flow as CF group class but with ring rows and scale to 300/200/100m run or bike as needed.
QuickFit/ At home WOD
Main:
AMRAP 20 min- same flow as CF group class but with ring rows and scale to 300/200/100m run or bike as needed.
