Synergy Fitness – CrossFit
Box Squat (5×3 Front Box Squat)
5 sets of 3 reps, same weight across, as heavy as you can go! Testing front squat is next!
Handstand Push-ups (5×5 Strict Handstand Push-ups)
or progressions for depth
10 Min Cindy (AMRAP – Rounds and Reps)
10 minute AMRAP
5 pull ups
10 push ups
15 air squats
Scaling Guide: 8 – 16 rounds, about 45s per round.
Scale Up: chest to bar pull ups, ring push ups, goblet squats (35/26)
Go with big sets from the beginning on this one (unbroken as long as possible). Then start breaking in the middle of the sets but avoid resting between movements. Hustle to the next movement and get some reps done before pausing/breaking to chalk. For example, break in the middle of the set of squats, get chalk, then finish the set and go right into the pull-ups (don’t finish the squats, get chalk, then start the pull-ups). Gym etiquette – don’t overdue the chalk and leave handprints everywhere! Before starting, make a plan for counting rounds – it is easy to lose count/miscount on this WOD. You should be aiming for significantly more than 1/2 of the rounds of your full (20 minute) Cindy.
OPTIONAL CASH OUT
4 min row or airdyne for max calories