2
Oct
1o/03/2019
Templum North – CrossFit
Warm-up (No Measure)
200 meter run
line drills
walking hamstring stretch
walking quad stretch
alternating toy soliders
alternating Cossack lunge (walking)
butt kicks
high knees
duck walk
inch worms
10 Air squats
THEN….
10 Scap pulls
5 kip swings
warm up your variation on pull-ups
Cindy-ish Mashup (Time)
400 meter run or 1000 meter Bike
1 Round of Cindy-ish
10 pull-ups
20 pushups
30 air squats
At 4 minute mark (round 2)
400 meter run or 1000 meter bike
2 Rounds of Cindy-ish
At 8 Minutes (round 3)
400 meter run or 1000 meter bike
3 rounds of Cindy-ish
To scale Cindy-ish go to traditional
5 pullups
10 pushups
15 squats
This version we will call RX and the other RX+
Cap is when you drop off the rotation out of the designated window or 20 min CAP