Warm-up
6min AMRAP
100 reps any combo:
Burpees
Sit Ups
Lunges
Kips
– Then –
Run or Row 400m
100 reps any combo:
Burpees
Sit Ups
Lunges
Kips
– Then –
Run or Row 400m
Metcon Prep
“Cindy Prep”
3 Rounds
3 Sets as strict as possible:
3 Strict Pull-ups
6 Push-ups
9 Air Squats
15 Banded Pull-aparts
– OR –
“Mary Prep”
3 Rounds
3 Sets as strict as possible:
3 Strict HSPU
6 Alt. Pistols
3 Strict Pull-ups
15 Banded Pull-aparts
3 Rounds
3 Sets as strict as possible:
3 Strict Pull-ups
6 Push-ups
9 Air Squats
15 Banded Pull-aparts
– OR –
“Mary Prep”
3 Rounds
3 Sets as strict as possible:
3 Strict HSPU
6 Alt. Pistols
3 Strict Pull-ups
15 Banded Pull-aparts
Intent: Perform 3 sets at game speed to prepare for the metcon
Metcon
“Cindy”
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
L2: (Band Assisted Pull-ups) (Box Push-ups)
L1: (Ring Rows (Box Push-ups)
L1: (Ring Rows (Box Push-ups)
OR:
“Mary”
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
L2: (Band Assisted Pull-ups) (Box Push-ups)
L1: (Ring Rows (Box Push-ups)
L1: (Ring Rows (Box Push-ups)
Intent: Try to beat your previous score if you have one, buy 1 full round. Ideally, each round would take between 60-90s for the first 10 minutes to complete so scale accordingly.
Finisher
Coach led mobility
$ Out
1a) Seated DB Lateral Raises: 3×15
1b) Banded Face-pulls: 3×25
1b) Banded Face-pulls: 3×25