Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Cardio (your choice)
-then-
2 Sets:
5 Ring Rows
10 Jumping Lunges
5 Inchworms
10 Banded Lat Pulldowns
Optional Warmup (No Measure)
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Metcon
Choose ONE of the following variations of Cindy for today!
*If you would like to wear a vest today, please do so.
Cindy XXX (AMRAP – Reps)
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
Steroid Cindy (AMRAP – Rounds and Reps)
Complete 20 Minute AMRAP of:
8 Rounds:
5 Strict Pull-Up
10 Push-Up
15 Air Squat
4 Rounds:
10 Strict Pull-Up
20 Push-Up
30 Air Squat
2 Rounds:
20 Strict Pull-Up
40 Push-Up
60 Air Squat
1 Round:
40 Strict Pull-up
80 Push-Up
120 Air Squat
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
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