CrossFit WOD Marathon Training WOD
Front Loaded Rear Lunge – 5 x 8 (ea leg)
(Beginners: Dumbbell Rear Lunge)
+
2a) Bodyweight Step Up – 5 x 5 (ea leg)
(highest box possible w/ perfect form)
2b) Lateral Band Walk – 4 x 8 (ea leg)
(STRICT Abduction, not Hip Flexion!!!)
+
“Cindy”
AMRAP 20
5 Pullups
10 Pushups
15 Squats
5 x Max Pullups (shoot for 8-10 reps)
+
2a) Single Arm DB Row – 4 x 10
2b) Half Kneeling Lift – 4 x 8
+
“Half-Cindy”
AMRAP 10
5 Pullups
10 Pushups
15 Squats
+
4+ Hours Later
Run – 5 x 800m (3min rest b/t sets)

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