SHRED CrossFit WOD 5.2.22 – MURPH Prep Monday

For time:

3 rounds of:

Run, 400 m

Rest 1 min

— then —

8 rounds of:

round of Cindy

Rest 1 min

— then —

3 rounds of:

Run, 400 m

Rest 1 min

Movement Prep/Activation and Increasing Heart Rate
2-3 Rounds, moving through:
1:00 Jog
x5/5 Glute bridges
x5/5 Bird dogs
5 Ring rows (be sure to ‘press down’ on rings to activate lats for pullups)
5 tempo push-ups (2 seconds down/ 2 second pause/ then up fast)
5 tempo air squats (2 seconds down/ 2 second pause/ then up fast)

Workout Prep
1 Set (pretty close to workout pace):
100m Run
3 Pull-ups
5 Push-ups
7 air squats

MODIFICATIONS:
> If needed, 2 rounds on the runs or cut distance to 200m
> Decrease rounds of Cindy’s…4 or 6
> Pullups – bands, negatives, ring rows
> Pushups – bands, elevated on box