Warmup:
200 Waiters Walk
10 lite KB Swings
3 times
WOD:
If you are running the Turtle Trot and are out be PR then:
"1/2 CINDY"
3 Pullups
5 Pushups
9 Air squats
as many rounds as you can in 10 minutes
if you are not running this weekend or are not out to PR then:
Full "CINDY"
5 Pullups
10 Pushups
15 Air squats
as many rounds as you can in 20 minutes
Richard!!!! Where are you?? We miss you at CFAI !!!!
ReplyDeleteThe 6:30 a.m. crew represented with 1/2 Cindy. 6 CFers working out on our "day off"
Way to go Roy, Martinique, Joe, Heyward, Jay, & Tina
Tina
Very stressed in Atlanta with work. I miss my Crossfit "outlet"! I didn't realize how much it mentally helps.
ReplyDeleteHopefully I will see you all tomorrow.
Ben - thanks again for teaching the 6pm and helping with the 3:30 - Athlete Development! You are awesome.
ReplyDeleteHurry home Richard and Amy.
Looking forward to seeing everyone at 6:50a??? On Sat a.m.
7a - picture
7:10a Warm Up
7:30a Run or Walk
10 rounds!!! That was a good workout!
ReplyDelete