Class WOD
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
We'll be playing around with a few different variations of these movements today to hopefully bust through some gymnastics plateaus!
Metcon
P: Metcon (Time)
3 Rounds for time: (18:00 Cap)

250m row
5 rounds of "Cindy"
"Cindy" is...
5 pullups
10 pushups
15 air squats
F: Metcon (Time)
3 Rounds for time: (18:00 Cap)

250m row
5 rounds of modified "Cindy"
For todays modified "Cindy" we'll do...
5 ring rows
10 knee pushups
15 air squats