Concept 2 Cindy

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

500 Meter Row (cap at 2:30)

0:30 Active Samson

400 Meter Row (cap at 2:00)

0:30 Inchworm to Push Up

300 Meter Row (cap at 1:30)

0:30 Lying Chest Opener Stretch

200 Meter Row (cap at 1:00)

0:30 Squat Hold

100 Meter Row (cap at 0:30)

SKILL

Pull up

10 Scap Retractions

10 Mini Kip Swings

3 Pull Up Holds (0:03 with chin over bar. . . if needed athletes can jump up)

3 Eccentric Pull Ups (0:03 tempo on the way down. . . if needed athletes can jump up)

3 Strict Pull Ups

3 Workout Variation Pull Ups

-Butterfly

-Kipping

-Strict

-Banded

-Jumping

-Ring Rows

Metcon

C2 Cindy (AMRAP – Rounds and Reps)

AMRAP 20:

5 Pull Ups

10 Push Ups

15 Air Squats

Every 5 Minutes [Starting at 0:00]:

500 Meter Row
* Score = Total Rounds + Reps of “Cindy”

* Pick-up where you left off after row

Extra Credit

Pistols (EMOM)