Murph
Warm-Up
3 Rounds:
– 10 Squats into Knee Hug
– 10 Walking Bupees
– 10 Crunch
Mobilität
– 8 I-Raises
– 8 Y-Raises
– 2×5 Worlds Greatest Stretch
Shoulder Mobi
Technik
Murph Scaling
– Scaling Pull Ups (Ring Rows)
– Scaling Push Ups (Elevated Push Up)
WOD
1/2 Murph (TC 30)
800 m run (4 Runden außen um die Halle)
10 Rounds of
– 5 Pull Up
– 10 Push Up
– 15 AirSquat
800 m run (4 Runden außen um die Halle)
Cool Down
static stretch