171 CrossFit – Wed, Sep 27
Warm-Up
Warm-Up
<p>EMOM x 10 MINUTES (:45 WORK / :15 REST)</p><p>MIN 1 – Scap Push-ups / Scap Pull-Ups</p><p>MIN 2 – Alt. Samson Lunges / Squat Hold</p><p>MIN 3 – Knee Push-Ups / Push-ups</p><p>MIN 4 – Single Arm Ring Rows / Ring Rows</p><p>MIN 5 – Band Pull-Aparts</p>
Workout – Performance
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Workout – Fitness
“CINDY (FITNESS)” (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
6 Ring Rows
8 Push-Ups
12 Air Squats
6 Ring Rows
8 Push-Ups
12 Air Squats
(Score is Rounds + Reps)
Finisher
4 SETS (:40 ON/ :20 OFF)
<p>MOVT 1 – Single DB Overhead Hold</p><p>MOVT 2 – Single DB Gun Hold</p><p> </p><p>1 SET = MOVT 1 + MOVT 2.</p><p> </p><p>(No Measure)</p>
