A: 10 min amrap
10 squat jumps
10m inch worms
10m side lunges
10 DB press
B: Metcon (AMRAP - Rounds and Reps)
In teams of 2
"Swinging Cindy" - 20 minute AMRAP
Partner A: KB Swing ladder- heavy to light
partner B: complete as many rounds of Cindy as possible while partner A completes the KB ladder
(5 pull ups-10 push ups-15 air squats)
*Count the Cindy rounds and reps
A. The first portion will be a nice little warm up to get the blood flowing and prep you for the real part. 10 squat jumps, 10m inch worms, 10m side lunges and 10 dumbbell presses.
B. The real conditioning workout will be a good one! If you like the benchmark CrossFit workout, "Cindy", and Kettlebell swings then you will love this one. This one is going to be called "Swinging Cindy". Partner A will do a KB ladder while Partner B will do rounds of Cindy (5 pull ups - 10 push ups - 15 air squats). The KB Swing ladder for Sport will be: 5 reps at 53lbs, 10 reps at 45lbs, 15 reps at 35lbs and 20 reps at 26lbs.
The KB Swing ladder for Performance will be 5 reps at 45 lbs, 10 reps at 35lbs, 15 reps at 26lbs and 20 reps at 18lbs.