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Cindy – HAMplan

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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