Strength/Skill

EXTENDED WARM-UP

3 x 10

Overhead Squat (31X1)*


*PVC or Empty Barbell Only


Workout

"CINDY"

AMRAP x 20 MINUTES

5 Pull-ups

10 Push-ups

15 Air Squats

 

Capacity Work

AMRAP x 20 MINUTES

5 ring rows

10 push ups to an object

15 air squats  

 

OPTIONAL  FINISHER

NOT FOR TIME

30-20-10

Glute Bridge Ups

10-20-30

Banded Good Morning

 

Homework

 CONDITIONING

With A Partner...

FOR TIME

100 Synchro DB Snatches (50/35)

100 Synchro C2B

100 Synchro Burpees Over Bar


GYMNASTICS

1. Warm-up

EMOM x 10 MINUTES

Min 1 - Free standing HSPU Practice

Min 2 - :30 Triple Under Practice


2. For Time 

10-8-6-4-2

Rope Climbs

Burpee MU


-Rest 5:00-


40-30-20-10

TTB

Strict HSPU

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource