7
Nov
WEEK 1 of 3 (all the crossfits) ” cindy girl”
J5 CrossFit – CrossFit
Warm-up
3 rounds (slow)
run 100 m
6 spider walk
6 slow push ups
6 air squats
12 alt single arm kettle bell row
Mobility
floss around ankle hold squat 2 sets 20 sec each
wall stretch 1 min ea side
1: Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Extra Credit
3 rounds
20 cal on assalt bike
3 sled push down high bar back low bar 45/25 plate
10 alt k bell snatch 35/26