Workout of the Day Thursday Jan 19th 2022

CrossFit:

The goal is to make it to 40 minutes…

Odd minutes: 15/12 Cals on Cardio of choice (200m Run) or 50 Dubs
Even minutes: 1 Round of Cindy

Cindy is:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Cardio Notes:
You may choose any cardio you like and swap between them at any point. If you know you can’t hang with 15/12 cals, then scale it back to 12/9. You can always start high and scale as you go as well, BUT…. You should keep a good mental attitude about what you KNOW you can do and stick with it! Don’t just scale it back because it’s getting hard… Because it is for sure going to get hard. Stay strong!

Cindy Notes:
If you need to scale the round of Cindy then modify those reps from 5-10-15 to something like 3-6-9….

Score is Rounds completed RX only.

Booty Crew:

A.) 3-4 Sets

Rt Leg 8 Bulgarian Split Squats + 8 1/4 Reps + Max Plyos
Lt Leg 8 Bulgarian Split Squats + 8 1/4 Reps + Max Plyos
12-15 Push Ups

B.) 3-4 Sets

Rt Leg 8 Bulgarian Deadlifts + 8 1/4 Reps + Max RDL Hops
Lt Leg 8 Bulgarian Deadlifts + 8 1/4 Reps + Max RDL Hops
8-12 Barbell Bent Over Rows

C.) EMOM 14 min:

Min 1.) Max reps DB Glute Bridges

Min 2.) Max reps Alternating Single leg Glute Bridge just bodyweight (Like a march)

D.) 5 min Standing Banded Abductions

Categories: WOD