Warmup:

200M Jog

10 Walking Lunge

10 Inchworm

10 Cossack Squats

10 Alt Toe Touch

10 Push Up to Downward Dog

5 Kneeling Lat stretch per side

Calf stretch on wall – 30 sec per side

If doing pullups, pull up warmup*

* On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups

S/S/S:

EMOM for 10:

30 Sec Plank

30 Sec Rest

Video courtesy of Carl Paoli.  Watch from beginning to 1:51 mark.  For the Plank, stay at the top of a push up, with arms locked out, back flat, core tight.  Do NOT let your butt float high in the air.  Stay in a straight line.

WOD:

For Time:

600M Run

2 Rounds of “Cindy”

400M Run

3 Rounds of “Cindy”

200M Run

4 Rounds of “Cindy”

100M Run

5 Rounds of “Cindy”

 

*Round of “Cindy” = 5 Pull Ups/10 Push Ups/15 Air Squats

Except for the first run, treat the runs as a recovery period.  That way you come into the rounds of “Cindy” fresh as possible and can really attack them.

Video courtesy of Andrew Hemming.  If you don;t have a pull up bar or ring row area, this is a great alternative.

 

Scaling Options:

Run -> 750/500/250/125M Row, respectively -> 150/100/50/25 Double Unders, respectively -> 3/2/1/.5 min cardio respectively

Pullup -> Buddha Pull Ups/Table row/Bent over row

Push ups -> to bench

 

Cool Down:

Kneeling lat stretch – 1 Min per side

 

Couch stretch – 1 Min per side