0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) Specific Warm-up:

3 Rounds

10 x Double DB Curls

20 x Shoulder Taps

30 seconds x Wall Sit

17:00-22:00

Explanation and Set-up for next section

22:00-42:00

3) MetCon:

Girl WOD “Cindy”

As Many Rounds and Reps as Possible in 20 minutes:

5 x Pull-ups

10 x Push-ups

15 x Air Squats

*Pace: Aggressive: 20+ Rounds, Solid: 17 Rounds, Limit: 15 Rounds

Beginner: Ring Rows x 5, knees or hands elevated push-ups x 7, Air squats x 9

Scaled: Jumping/Banded Pull-ups, knees or hands elevated push-ups

Rx: as is

Rx+: vest

42:00-47:00

Transition to next section

47:00-55:00

4) Flex Friday:

Alternating Every Minute on the Minute for 8 minutes:

Single Arm DB Curls x 6 each side

Single Arm DB Tricep Kickbacks x 6 each side

55:00-60:00

5) COOL-DOWN