(Mobility/Gymnastics Skill/Medium Metcon) - No Row

Movement Prep:
4 Rounds of Tabata

  • Supermans
  • Punch & Crunch (R)
  • Dancing Crab
  • Punch & Crunch (L)

Warm-up:
Locomotion

Skill:

  • 3 Attempts of 1 RM Broad Jump
  • 3 Attempts of 1 RM Wall-Ball Toss (Behind the back)
  • 3 Attempts of 1 RM Wall-Ball Push (Sitting against wall)

Workout:
"Cindy"
20 Min AMRAP

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

Scaled:
Ring Rows, Box Push-ups & Slow Pace