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112713 CrossFit


112713 CrossFit

Main – CrossFit

General Warm-up (No Measure)

Neck Back & Forth
Wrist Circles
Arm Circles, small & big
Arm Across Chest
PVC Pass-throughs
10 x Push-ups
Torso Bow & Bend
Torso Rotations
Leg Swings
Lateral Leg Swings
10 x Squats
Elbow-to-knee Push-outs
Ankle Circles
In-step Stretch
Single Leg Flexion

Warm-up (No Measure)

As fast as possible, complete:

2 rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Squats

Then, Row 750m.

Finish with 2 rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Squats

Metcon (AMRAP – Reps)

With a partner, complete work and post total number of reps.

20-min AMRAP of:
500m Row + Cindy

As Partner 1 rows 500m, Partner 2 completes as many rounds as possible of Cindy (5 Pull-ups + 10 Push-ups + 15 Squats).

When Partner 1 is complete with row, they switch. Partner 2 begins rowing 500m and Partner 1 picks up where P2 ended.

For example, ends at 10 squats, new partner completes the 5 (needed for the 15) and starts the new round. And so on…

Post total number of reps.