3 rounds as warm-up:
10 alternating toe touches from plank
5 air squats w/alternating single-arm reach overhead
:30 arrested superman
AMRAP in 20:00:
5 pull-ups
10 push-ups
15 air squats
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For time:
800-1600m run immediately following completion of 20:00
*sub any upper body rowing movement if no pull-up bar access:
– Australian CTB pull-ups
– single- or double-DB/KB rows (5/side if doing single-arm)
– band face pulls
– any band row variations
notes: long time domain that will expose a muscle-endurance limitation for nearly everyone (usually in the push-ups)… be smart, break things up early even while you feel pretty good, for example do the push-ups in 5/5 or even 4/3/3 even if 10 isn’t so bad to start… this is a CrossFit classic called “Cindy”, as well as the preferred rep scheme for partitioning in “Murph”
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10:00-20:00 easy walk cool-down