Warm-UP
FULL SQUAT: 3 SETS X 15 – 20 SECOND HOLD
FROG: 3 SETS X 15 – 20 SECOND HOLD
SCORPION: 2 SETS X 15 REPS (EACH SIDE)
DISLOCATES/PASS THROUGHS: 2 SETS X 15 REPS
WALL SLIDE: 2 SETS X 15 REPS
Then:
HIGH KNEES: Down Driveway & Back
A-SKIP: Down Driveway & Back
B-SKIP, AKA The Turkey Gobbler: Down Driveway & Back
BUTT KICKERS, Variation 1 then 2: Down Driveway & Back
STRAIGHT LEG BOUNDS: Down Driveway & Back
GRAPEVINES: Down Driveway & Back
SCORPION: 2 SETS X 15 REPS (EACH SIDE)
DISLOCATES/PASS THROUGHS: 2 SETS X 15 REPS
WALL SLIDE: 2 SETS X 15 REPS
CROSSFIT GIRL WOD “CINDY” variation
12 min AMRAP of
100 Single Jumps with Jump Rope or a 200m Run
10 Push Ups
15 Air Squats
Good score to beat Cindy:
11 rounds and 3 reps – Fitness Level 0 – Beginner athlete
12 rounds and 8 reps – Fitness Level 25 – Beginner athlete
10 minutes of Core Strength
10 Russian Twists, each side
10 Side Dips w/ Kettlebell or suitcase
30 Seconds of Plank
