8-7-18 Cindy Got Jacked

6
Aug

8-7-18 Cindy Got Jacked

Announcements

Aug 10-Women, WOD & Wine – reserve your spot!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

0:60 Sec Easy Row

0:60 Sec Active Spidermans

0:60 Sec Medium Row

0:60 Sec Push-up to Down Dog

0:60 Sec Faster Row

0:60 Sec Air Squats

Warm-up (No Measure)

Activation Warm-up:

2 Rounds:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Kipping Pull-ups

2 Rounds:

10 Scap Push-ups

5 Push-ups

10 Banded Good Mornings

5 Squat Therapy

Metcon

Metcon (Time)

For Time:

5 Rounds of “Cindy”

30 Goblet Squats 53/35#

1,000 Meter Row
Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

RX+: 70/53#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

3 Pos Banded Shoulder Stretches

Couch Stretch (1 Min/Side)