Warm Up:
1 set:
:20 jumping jacks
5 inchworms
10 Samson stretch lunges
10 ring rows
1 set:
:20 jumping jacks
5 inchworms
10 alternating cossack squats
10 challenging ring rows
– Walk the feet forward to increase the difficulty of the row.
Specific Warm-Up:
3 sets:
:30 squat therapy
– Rest :30
BENCHMARK WOD: CINDY
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats
Intermediate:
Same as Rx
Beginner:
AMRAP 20:
5 ring rows
10 knee push-ups
15 air squats
HOME WOD:
AMRAP 20:
5 strict sit-ups
10 push-ups
15 air squats
Movement scaling options:
Pull-Up: Reps, ring rows
Push-up: Reps, knee push-ups, foam roller push-ups
Air Squat: Reps, range of motion
Limited equipment option:
AMRAP 20:
5 DB bent-over rows (35/50 lb)
10 push-ups
15 air squats
– Use two DBs.
Cool down:
1 set:
1:00 couch stretch/leg
1:00 banded lat stretch/arm