A) WHITEBOARD BRIEF (0:00 – 3:00)
– Metcon: Today’s metcon will combine 2 benchmark workouts: Cindy and Annie.
B) WARM UP (3:00 – 18:00)
Partner Warm-Up
Partner 1: 30 high knees/20 Walking Lunges (BW, total)
Partner 2: Push Up Plus x 10; push-up right over left calve stretch.
*Switch
Partner 1: (On Rig) 10 scap squeeze/10 Hollow to Arch
Partner 2: 50 singles; 25 DU attempts
*Switch
Partner 1: 5 Strict Pull Ups/ 5 Kip Swings (think about belly to bar not chin over bar)/ 5 Kipping Pull-ups or pulls up which will be done in workout
Partner 2: 15 air squats/ 15 squat jumps
*Switch
Then,
Remaining time make sure scaling is set and everyone is warm.
C) METCON (20:00 – 55:00)
For time
1 Round of ”Cindy”
(5 Pull-ups, 10 Push-ups, 15 Air Squats)
50 Double Unders
50 Abmat Sit-ups
2 Rounds of ”Cindy”
40 Double Unders
40 Abmat Sit-ups
3 Rounds of ”Cindy”
30 Double Unders
30 Abmat Sit-ups
4 Rounds of ”Cindy”
20 Double Unders
20 Abmat Sit-ups
5 Rounds of ”Cindy”
10 Double Unders
10 Abmat Sit-ups
D) RECOVERY (55:00 – 60:00)
Easy 800-meter jog or 1k row or a 4-minute easy bike.
Recommended Stretching: