CrossFit Cliffhangers – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds of:

Thoracic Extension Rotations x 5 Ea

Yoga Push Ups x 5

Squat Press Outs x 10

Split Squat Rock Backs x 5 Ea

Activation

Single Arm Overhead Carry + Thruster (1/4 Mile)

Perform a thruster each time you switch arms

Metcon

Run in heats with judges

Cindy wants Revenge (AMRAP – Reps)

12 Minute AMRAP of:

30 Cal Row

Followed by:

2 Rounds of:

5 Jumping Pull Ups

10 Push Ups

15 Squats
Rx+:

30 Cal Row

Followed by:

2 Rounds of:

5 Pull Ups

10 Hand Release Push Ups

15 Squats

Scaled:

30 Cal Row

Followed by:

2 Rounds of:

5 Ring Rows

10 Knee Hand Release Push Ups

15 Squats