CrossFit – Mon, Apr 27
Warm Up – Monday
3:00 Continuous Flow
200m Run →
6 Alternating Step-Back Lunges →
6 Scap Pull-Ups →
8 Hollow Rocks
-Then immediately:
2 Rounds (build)
4 Pull-Ups
6 Push-Ups
8 Air Squats
(Second round slightly faster, no stopping)
Back Squat (Every 2:00 x 5 sets
3 Back Squats @ 72–75% OR RPE 7-8)
3 Back Squats @ 72–75% OR RPE 7-8)
Metcon Monday (5 Rounds for reps)
10 Rounds
200m run
2 rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
time cap: 25mins
AFFILIATE COMPETE:
10 Rounds
200m run
2 rounds of “Cindy”
5 Strict Pull Ups
10 Push Ups
15 Air Squats
**INDEPENDENCE (Intermediate):**
10 Rounds
200m run
2 rounds of “Cindy”
4 Pull Ups
8 Push Ups
12 Air Squat