CrossFit – Sat, Apr 29
Warm-Up
Warm-Up
AMRAP x 8 MINUTES
20 Jumping Jacks
16 Band Pull Aparts
12 Alt. Groiners
8 Ring Rows
4 Push-Up to Pike
Extended Warm-Up – All
Metcon
3 SETS
10 Straight Arm Banded Push-Downs
5 Kip Swings
5 Reps of 1 Scap Push-Up + 1 Push-Up or Knee Push-Up
5 Slow Air Squats + 5 Fast Air Squats
-Rest as Needed b/t Sets-
(No Measure)
Workout – Performance
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Workout – Fitness
“CINDY (FITNESS)” (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
6 Ring Rows
8 Push-Ups
12 Air Squats
6 Ring Rows
8 Push-Ups
12 Air Squats
(Score is Rounds + Reps)
NOTE: New Benchmark.
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
30 ROUNDS FOR TIME*
5 Pull-Ups
10 Push-Ups
15 Air Squats
*P1 completes a round while P2 holds a Plank or Wall Sit. Once P1 completes a round, partners switch.
(Score is Time)
Optional Cool Down
FOR QUALITY
5:00 Foam Roll or Barbell Smash of Choice
(No Measure)
NOTE: New Benchmark.