5-8-21 Partner Cindy


5-8-21 Partner Cindy


Happy Mother’s Day!
Age & Wisdom AGOQ schedule: Today 7am (4) & 10:30am (3), Sun 9am (5)

CrossFit Grail – CrossFit


Warm-up (No Measure)

200M Run

30 Seconds each

Slow and controlled Air Squats

Inchworm to Pushup

Active Spiderman

Active Samson

Air Squats

Scap Pushups

Pull-up Warmup (No Measure)

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 kipping Pull-ups


Metcon (AMRAP – Rounds and Reps)


5 Pullups

10 Push-ups

15 Air Squats

100M Run
Partner 1 completes a full round of Cindy while Partner 2 completes a 100M Run. If either partner is done before the other, they rest until their partner completes their task. Score is total rounds of CIndy completed.

A Vest may only be used by individuals with a Cindy score of at least 17, otherwise you will not meet the intended stimulus of this workout.

Cool Down

Metcon (No Measure)

Group walk 200M