1o/03/2019

Templum North – CrossFit

View Public Whiteboard

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