Cindy - HAMplan

jodi@crossfita…
Thursday, August 6, 2020 - 19:00

CrossFit Algiers - CrossFit


Workout

Cindy - HAMplan (AMRAP - Rounds and Reps)


"Cindy"

20min. AMRAP:

5 Pull-Ups

10 Push-Ups

15 Air Squats
Level 2:

"Cindy"

20min. AMRAP:

5 Pull-Ups

10 Push-Ups

15 Air Squats



Level 1:

"Cindy"

20min. AMRAP:

5 Ring rows

10 Box push-ups

15 Air Squats

Accessory & Stretching

Metcon (No Measure)


Accessory:

Accumulate:

100 Seated Leg Raises (over object)

100 DB Side Bends (50/35#)



Stretching:

"Bulletproof Shoulders"

3 Sets:

:30 A-T-Y Drill

:30 Prone Snow Angel

:30 Banded Pull Apart

:30 90-90 External Rotation

Extra Work

Extra Work - Week of 03AUG20 (No Measure)


Midline 1: Wednesday

3 Sets:

20 Plank Position DB Row

20 Slow Sit-ups*



*:03 up and :03 down.



Midline 2: Monday

2 Sets:

150' Sandbag Bearhug Carry (150/100#)

20 Banded Side Steps (Right)

20 Banded Side Steps (Left)

40 Banded March in-Place



Skill 1: Tuesday

For Time:

21-15-9

Push Press (185/125#)

Ring Rows (Make them challenging)

*Adjust weights as needed



Skill 2: Saturday

AFSAP*:

300' Handstand Walk

*As Few Sets as Possible



or



Max distance/practice in 7:00