Monday 20210503

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
Crossover Symmetry Warm-up
Banded 7’s

Warm-up – Warm-up (No Measure)

**2. Workout Prep**

1 set
100m Run (workout pace)
3 Pull-Ups
6 Push-Ups
9 Air Squats

Metcon – Metcon (Time)

For Time:
500m Run
5 Rounds of Cindy
400m Run
4 Rounds of Cindy
300m Run
3 Rounds of Cindy
200m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy

*1 Round of Cindy is:
5 Pullups
10 Pushups
15 Air Squats

Target time: 20-22 minutes
Time cap: 30 minutes

Scaling Option
500m Run
into –
5 Rounds
5 Ring Rows
10 Bar Push Ups
10 Alternating Box Step Ups
into –
500m Run

Accessory – Warm-up (No Measure)

1 min foam roll lats (each side)
1 min banded shoulder distraction (each side)
1 min twisted cross (each side)

Posted in WOD

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