Warmup:

5 Box Step Overs

10 Kickers per side

10 Scorpions

10 Squat2Stands

10 Kneeling Lat Stretch

10 Scap Push Ups

5 Box Jump Overs

On Rig – Perform 5 reps of: Scap Pull Ups, Kip Swing, Strict Pull Ups (or ring row), Kipping Pull Ups (or ring row)

WOD:

25 Min AMRAP:

20 Box Jump Overs (24”/20”)

5 Rounds of “Cindy”

-1 Round of “Cindy” = 5 Pull Ups, 10 Push Ups, 15 Air Squats

-Score = Total Rounds + Reps (1 Complete round = 20 box jump overs + 5 Rounds of “Cindy”)

Video courtesy of WOD Prep.

With the sun shining a little more each day, we are reminded that before we know it, it will be Memorial Day weekend.  No better time than right now to get some good “Murph” prep going.  The box jumps should get your cardio up like running normally does.  Now, that you’re a little gassed, time to do 5 rounds of “Cindy”.  Now, if that is ALL you had to do today, I would say go crazy fast!  BUT, today you have 25 minutes to get as many rounds of 20 box jump overs followed by 5 rounds of Cindy each time. (20 box jump overs, 5 rounds of “Cindy, then 20 box jump overs, 5 rounds of “Cindy”, keep repeating for 25 min).  So you want to have a good pace in mind that you can do on the first round of Cindy you do today as you can on the last round of Cindy that you will do today.

Scaling Options:

Box height -> 20/16 -> as needed

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Push Ups -> off a box

Air Squats -> to depth

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on Box – 1 Min per side