TFL CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:00

10 Walking DB Lunges

8 Burpees

6 Goblet Squats

4 Bicep curls

Front Squat (5 sets of:
3 front squats +
5 back squats )

adding weight

Murph Challenge

Murph Prep EMOM

5 ROUNDS:

Minute 1: 20 Bent Over Row

Minute 2: :30 Plank hold

Minute 3:

Round 1: 20 lateral steps with mini band

Round 2: 20 monster walks (10 forward/10 backward)

Round 3: 20 fire hydrants (10/side)

Round 4: 20 air squats

Round 5: 20 Glute Bridge Ups (band around knees)

Minute 4: Rest

Murph Prep MEGA

1 ROUND:

600m Run

50 push ups

100 air squats

Murph Prep Intervals

On the 3:00 x 6 Rounds:

200m Run

5 pull ups

10 air squats