Comin’ In Hot

Crossfit North Cloud – CrossFit

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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

RomWOD

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