29/7 CF Lund Home WOD
The Daily WOD
Warmup
A: Dynamic Mobility Warmup – ulrik helms
B: General Warmup
Amrap 7min
10m Perfect bear crawl*
10m Crab walk –
10 alternating cossack squat (mobilitets fokus)
Notera tå positionen i videon, kan med fördelas göras med stöd från rigg eller motvikt om behov finns.
*perfect bear crawl
Knees below hip, hands below shoulders, move slowly across the floor without moving the hip and the upper body as little as possible.

Conditioning
”Murph”
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)

Pullups can be changed to Table rows if needed

a massive workout, scale a bit if needed
”Half Murph” is hard enough for most of us.