CrossFit WOD, October 8, 2022

CrossFit - Sat, Oct 8

Warm-up

<p><b>[3-10:00]</b></p><p>400m jog</p><p>+</p><p>1:30 bike or row your choice</p><p>+</p><p>5:00 at warm up pace</p><p>5/5 spidermans</p><p>5 squat to stands</p><p>5 push up to down dog</p><p>5/5 single arm ring row</p><p>5 kip swings</p>

Specific Prep

<p><b>[10-15:00]</b></p><p>set up for workout and run through a few reps of Cindy movements</p>

Metcon

<p><b>[20-50:00]</b></p><ul><li>CC: PUSH (Cindy) / SUSTAIN (cardio)</li><li>GOAL: Move w/ FULL Range of Motion on Cindy AND keep intensity fairly high for 3 minutes of Cindy.&nbsp; Goal of the cardio portion of each round is stay at sustainable pace for all 3:00 and keep that pace for all 5 rounds.</li></ul><p> </p><p><u><strong>INDIVIDUALIZE OPTION:</strong></u></p><p>if you feel like you need to work on power, choose a moderate pace (moderate in this case should be a pace you could hold for 10:00) for your 3:00 of cardio, if you want to work on ENDURANCE, choose an easy pace (in this case a pace you could hold for 30-45:00) for your 3:00 of cardio.</p>

"Miss Chanandler Bong" (AMRAP - Rounds and Reps)

<p>Every 6:00 for 30:00</p><p>AMRAP 3:00 of Cindy</p><p>straight into</p><p>3:00 Run/Row/Bike/Ski @ easy pace for distance (you can choose whichever modality or rotate through several of them)</p><p> </p><p>1 round of Cindy is 5 Pull Ups + 10 Push Ups + 15 air squats</p><p> </p><p>For BUILD: option for ring rows or banded pull ups and push ups to bench or banded assisted</p><p> </p><p>SCORE is total rounds and reps of Cindy</p>

Cool Down/Stretch

<p><b>[50-60:00] </b></p><p><i>(start these about 30-60s after workout is over)</i></p><p>+</p><p>3:00 run slow as needed just no walking (or bike/row)</p><p>+</p><p>Yoga Flow for 6-10:00</p><p>:30/:30<a href="https://www.youtube.com/watch?v=NSLDV4N5Gl4"> </a><a href="https://www.youtube.com/watch?v=NSLDV4N5Gl4">Scorpion Stretch</a></p><p>1:00/1:00<a href="https://www.youtube.com/watch?v=MX5cQIk2r28"> </a><a href="https://www.youtube.com/watch?v=MX5cQIk2r28">Elevated Pigeon Stretch</a></p><p>:30sec/:30sec KB<a href="https://www.youtube.com/watch?v=zWpBcCuV7QA"> </a><a href="https://www.youtube.com/watch?v=zWpBcCuV7QA">Calf Smash</a></p><p>1:00/1:00<a href="https://www.youtube.com/watch?v=EZj0m8IRVRE"> </a><a href="https://www.youtube.com/watch?v=EZj0m8IRVRE">Half Kneeling Hamstring Stretch</a></p><p>1:00<a href="https://www.youtube.com/watch?v=q-_M3Cfqmj4"> </a><a href="https://www.youtube.com/watch?v=q-_M3Cfqmj4">Childs Pose</a></p><p>1:00<a href="https://www.youtube.com/watch?v=JDcdhTuycOI"> Cobra Pos</a><u>e</u></p>