1 Round of Cindy (Beat Swings Instead of Pullups)
10/10/10 Plank Work
1 Round of Cindy
10 T-Spine Twist
5 Lunge Twist Each Side
1 Round For Time (8m Cap)
Prowler Shuttle (0-20-0-40-0) (90/50)
30 Yard KB Walking Lunge (Blue/Yellow)
7/7 KB Thrusters (7 Left/7 Right) (Blue/Yellow)
1. You Go – I Go Format.:
P1 Does Shuttle, P2 Does Shuttle, P3 Does Shuttle, P1 Does Walking Lunges – P2 Does Walking Lunges, etc
2. 1 Second Penalty For Every Rep Not Completed.
Complete As Many Rounds As Possible Of:
1. Score is Rounds and Reps of Cindy
2. Can break up “Cindy” however you want between Team
3. Pullups are C2B Pullups For Men, Chin Over For Women.
4. Pushups Are Clapping Pushups For Males, Regular Pushups For Females.
5. Air Squats are Jump Squats To Pull-Up Bar
6. If scaling C2B Pullups for Males, 10 Chin Over Pullups. For Females without Pullups, scale is Burpees to Target.
7. Scaled Rounds are the same, but reps are still 5-10-15. So if you complete 4 Rounds + 20 Pushups, your score would be 4+15 Reps.
8. If No Pushups, scale to Burpees 1:1
8m Amrap Of:
SB Trips (15 Yard Trips)
1. Break up work however you would like.
2. Score is Rounds and Reps Completed. If completed Round of 12, that would be 3 rounds.