Warm-up
Group mobility session
Then, work your way through the following warm-up
2 rounds
25 DU’s
15 air squats
10 push-ups
5 strict pull-ups or ring rows
1 round
250/200m row
15 light wall balls
10t step-ups
5 sit-ups
CF and Burn WOD
“Ladies Night”
30 min AMRAP
3 rounds of “Cindy”
2 rounds of rowing “Kelly”
1st round of “Annie”
Intended stimulus – 3 girl workouts mashed together in a 30 min AMRAP. Typically the girls are built to be quick hitters done with an extremely high intensity. But since today’s time domain is much, much longer, you are going to have to find a way to slow your pace down a bit. Do not burn though your rounds like you typically would because you will find it impossible to sustain that pace. Downshift into 3rd gear and try to maintain a realistic goal.
Daily goal – since all of these movements are generally foundational movements with very little skill required, moving with purpose today should be the goal. Prioritize full range of motion and hit all required standards for every rep.
Cindy is
5 pull-ups
10 push-ups
15 air squats
Rowing Kelly is
500m row
30 box jumps
30 wall balls
The first round of Anne is
50 DU’s
50 sit-ups
*Burners can sub DU’s for 15/10 cals on the AB
