Warmup:

200M jog

Spider-Man lunge 30’

Heel2Toe 30’

Side lunge 30’ and back

Inchworm 30’

10 Thoracic High Fives

2 Wall Walks

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, strict pull ups or ring rows, kipping pull ups or ring rows

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD.

S/S/S:

Every 90 seconds for 8 Rounds:

2 Wall Walks + :20 Handstand Hold

Video courtesy of CrossFit Jaakarhu.

Look to finish the wall walks in about 15-20 seconds each round.  Keep the core engaged as you move up and down the wall.

WOD:

Team “Cindy”

As many rounds in 20 minutes of:

5 Pull-ups

10 Pushups

15 Air Squats

You and a partner try and accumulate as many rounds in twenty minutes as possible. Only one person can be working at a time.  Switch every full round.

Video courtesy of CrossFit HQ.

With today’s version of “Team Cindy”, you and your partner should be able to maintain a pretty good (sub-1 Min) pace per round.  The rest between should allow you to stay pretty fresh each time you go.

Scaling Options:

Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Push-ups -> off a bench (ELITE: HSPUs)

Air Squat -> to depth

Cool Down:

Cross-body Lat Stretch – 1 min per side

Scorpion Pose – 1 Min per side