Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Fromt Squat (Weight)
Every 2:30 x 4
5 Front Squats
[60%/70%/75%/80%]
WOD (AMRAP – Reps)
Teams of 2
6 Rounds [30:00]
2:30 Bike Cals
2:30 ‘Cindy’
RX+ = ‘Mary’
One partner will start on “Cindy” while the other starts on the bike
Switch places every 2:30
Pick up where you leave off on the Girl WODs
Cindy Consists of
5 Pull Ups
10 Push Ups
15 Squats
Mary Consists of
5 Handstand Push Ups
10 Alternating Single Leg Squats
15 Pull Ups
Score is Calories + Reps [30 Reps per round]