3 Rounds:

200M jog

6 twisting push ups

6 Sit Ups

6 jumping squats

6 Kip Swings


Super Squat Hip Sequence – see video below, courtesy of Mobility WOD



5 Rounds For Time:

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

*3 minutes Rest between Rounds

Compare to 20220425

Video courtesy of CrossFit HQ.

Our ”Murph” prep continues with a Benchmark WOD, “Barbara”.  The goal is to get through a movement as close to unbroken as you can.  If you have to break up reps, best idea is to do a “descending/cascading” rep scheme so the volume decreases as you go through (ex: during the set of 30 push ups, you do 12, take a quick break, do 8, take a quick break, do 6, take a quick break, then finish he last 4). Aim to finish the whole thing in 45 min or less.  If you need to scale the reps to do this, scale accordingly.

Scaling Options:

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Push Ups -> off a bench

Sit Ups -> Feet Anchored

Air Squats -> To Depth

(ELITE: Wear vest)

Cool Down:

Doorway Stretch – 2 min per side



Cobra to Downward Dog x 20