Warm-up (0-10)
“The Crossfit Warm-up”
MWOD (10-20)
Freestyle Mobility
WOD (30-50)
In teams of three:
30 Minute Amrap
Partner A runs a quarter mile
Partner B and C: Amrap of Cindy (alternate reps, movements, or rounds as needed)
When partner A returns, C runs, A and B alternate Cindy
Scaling
Desired Stimulus
Finish team week strong and begin prep for “Murph”!
-If weather does not permit, you have two options for the run: 500 meter row, or 75 double-unders. If you cannot do that many double-unders, you MUST row