Announcements
Happy Birthday Flynn Murphy!
CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“Every strike brings you closer to your next home run.” – Babe Ruth
2-3 Sets
5 Inchworms http://youtu.be/gDweumAbvfQ
30 Second Hollow Hold https://youtu.be/EJvFiNvuuXw
10 Scapular Pull-Ups https://youtu.be/ORkwXCf7fko
30 Second Arch Hold https://youtu.be/uHWynZ3tmvU
5 Air Squats (with 3 second pause at the bottom)
Metcon
Cindu (AMRAP – Rounds and Reps)
AMRAP 20:
5 Strict Pull-Ups
10 Pushups
15 Air Squats
30 Double-Unders
Stimulus
“Cindu” alternates between upper body pull, and upper body push, lower body push, and conditioning
Let’s break these up in a way that you would if you were completing 15 rounds for time
The big things to consider are the upper body movements
The reps on the pull-ups are on the lower side, but there are 75+ strict pull-ups total in this workout
If you need a quick break here, think about going 3-2
The push-ups can add up over these rounds
Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent
The air squats help you pace out workout and provide a break for the upper half
Move at a pace through those that allows you to thrive on the upper body movements
Choose rep number or variation that allows double unders to be completed in 1 set
Cindu (No Equipment Version) (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
15 Odd-Object Rows
15 Pushups
15 Air Squat Hops (over odd-object)
Stimulus
“Cindu” alternates between upper body pull, and upper body push, lower body push
Let’s break these up in a way that you would if you were completing 20 rounds for time
The big things to consider are the upper body movements
The push-ups can add up over these rounds
Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent
For the air squats hops let’s jump latterally over our odd-object
Move at a pace through those that allows you to thrive on the upper body movements
Movement Videos
Odd-Object Rows https://youtu.be/5bTX5qKWtEA