Thursday December 31st – Diamond Hill CrossFit
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Thursday December 31st

30
Dec

Thursday December 31st

Class Link For Gympassers At Home

Part 1:

Movement Prep & Warm-Up

Part 2:

“Cindy”
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

Alternatives:

Pull Ups => Attempts/Kip Swings/Ring Rows, Push Ups => Box/reps

Accessory:

Accumulate:
100 Seated Leg Raises (over object)
100 DB Side Bends (50/35#)

Notes:

If you know your most recent “Cindy” score, use it as a goal or to increase the movement difficulty if you scaled last time. The fitter you are, the more intimidating “Cindy” should look. If you can perform all the movements at the reps determined, then the only thing holding you back is your willingness to keep accumulating reps. “Cindy” is the 5k test of gymnastics. We generally want to find a pace that allows for consistent movement throughout the entire 20:00.

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