1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10 x Double DB Curls

20 x Shoulder Taps

30 seconds x Wall Sit

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

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

Advanced: as is

Sport: vest