Saturday

CrossFit Roadhouse – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 100m Jog

MIN 2 – 5 Scap Push-Ups + 10 Kip Swings

MIN 3 – 10 Burpees + 10 Air Squats

Strength

Metcon (Weight)

3 SETS

:30 Chin Over the Bar Hold

-Rest :15-

:30 Wall HS Hold

-Rest :15-

:30 Plate Weighted Wall Sit

-Rest 1:00-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 12:00 RUNNING CLOCK…

1 Mile Run

into…

Max Rounds of “Cindy”*

-Rest 2:00-

ON A 6:00 RUNNING CLOCK…

800m Run

into…

Max Rounds of “Cindy”

*1 Round of Cindy is…

5 Pull-Ups

10 Push-Ups

15 Air Squats

(Score is Rounds + Reps)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES

Rounds of “Cindy”*

*1 Round of Cindy is…

5 Pull-Ups

10 Push-Ups

15 Air Squats

*P1 completes Max Rounds of Cindy while P2 runs 400m Run. Once P2 returns from 400m, they take over the AMRAP. Pick up where P1 left off.

(Score is Total Rounds + Reps of Cindy)

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