Cindy Variation

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CrossFit Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Overhead Squat with PVC  
  3. Sit-ups  
  4. Back-extensions  
  5. Pull-ups  
  6. Dips

Announcements/MOB:

  • When will you do 14.3?
  • Stretch: Wall Stretch

Skills & Technique: (Click below for links to more info)

Wod:

5 Strict Pull-ups
10 Burpees
15 Air Squats
 
10 Minute AMRAP
 
Followed by:
 
Jump Rope 5 Minute AMRAP