WOD

Our very first workout at CrossFit Wylie was called the “Intro Workout,” a bodyweight¬†workout, great to introduce new people to CrossFit.

It was one round for time, some took 7 minutes, some took 3 minutes. This Wednesday we will complete a 20 Minute AMRAP of the Intro Workout. Murph training starts now.

Warmup
2 Rounds:
12 Bird Dogs (6 e/side)
20ft Cat Crawl
8 Hollow/Arch Hold on PU Bar (3 sec hold in ea pos)

Conditioning
“Intro AMRAP”
AMRAP in 20 Minutes:
Run 400M
30 Squats
30 Situps
15 Pullups
15 Pushups

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