Cin City

26.2 CrossFit – Foundations

**“Water the flowers, not the weeds.”**

Imagine your vision being a water hose.
And wherever your attention goes, you water.
Whatever we water… grows.

View Public Whiteboard

Warm-up

Pusher strength warm up (No Measure)

## 2 Rounds

20 Seconds Front Plank

40 Seconds Inchworm to Push-ups

20 Seconds Hollow Hold

40 Seconds Air Squats

20 Seconds Superman Hold

40 Seconds Active Spidermans + Hamstring Stretch

# MOBILITY (12:00 – 15:00)

Breath hold empty lung push up then catch breath in a down dog

## Rojas Warmup

5 Good Mornings

5 Back Squats

5 Shoulder press

5 Push Press & Reach

5 Snatch grip Deadlifts

5 Snatch or cleans

Weightlifting

Push Press (1×3)

15 min to build to a heavy 3

around 90% of your 1 rep

Metcon

Cin City (Time)

For Time:

21 Push Presses (95/65)

5 Rounds of “Cindy”

15 Push Presses (95/65)

3 Rounds of “Cindy”

9 Push Presses (95/65)

1 Rounds of “Cindy”
* Choose a push press weight in the workout that allows you to complete the listed reps in 1-3 sets

* **1 Round of “Cindy” is: **

5 Kipping Pull-ups

10 Push-ups

15 Air Squats

* Choose a rep number or variation for the pull-ups and push-ups that allows you to complete the listed reps in 1-3 sets

expect “Cin City” to take between 12-22 minutes to complete

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