@Crossfit
Warmup:
400m light run.
5 rounds with 5-4-3-2-1 reps:
- Overhead Squat (15kg)
- Kettlebell Swing (16kg)
- Burpees
Then:
Variation of “Cindy” workout …
3 x 5 minute sets with as many rounds as possible – rest 2 minutes between sets.
(begin each 5 minute set where you finished the previous one).
- 5 Pull ups
- 10 Press ups
- 15 Squats
Count: 9 rounds + (5 pull ups + 7 press ups)
S1: 3 Cindy –> 13 Sqt
S2: 2 Sqt –> 2 Cindy –> 13 Sqt
S3: 2 Sqt –> 2 Cindy + (5 PuUp + 7 PrUp)
Then:
Skill work on Muscle-Ups on rings – working on progression in strict form.
Need to work on making pull up with false grip an inch or two deeper.
Then:
Myofascial release on calfs and quads with ball and foam roller.
