11.01.2012 – CrossFit Silverback

31
Oct

11.01.2012

COACH’S NOTE:  Remember don’t go to failure Cindy starts in bite size chunks, as you fatigue and the original sets get tougher keep breaking it up in bite sized chunks (except squats, nobody needs to break up squats), smooth and steady will almost guarantee you a PR.

WARM UP:  Run & Skip

BUY IN:  Rope, Row and Run 1 mile relay, 1600 meters as a team any mix of movement (every Jump Rope counts as a meter)

STRENGTH:  More Mobility

WOD:

CINDY

20 Min AMRAP

5 Pull-Ups

10 Push Ups

15 Squats

Cash Out: 

2 min Med Ball Sit Ups

3 Responses

  1. Vanessa

    I would just like to announce how proud of myself I am! I did Cindy today RX for the first time. NO BAND!!!

    13+8 rds

    Not only did I do Cindy RX for the first time but it was my first RX workout with pull ups!

    Thank you Silverback family!! I’ve been here for almost 6 months now and I’ve made more progress in this short time than ever in my life! So happyyy!!

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