Mindy

CrossFit Boro – CrossFit

Today’s workout is like the classic benchmark, “Cindy” but with a couple of twists. The first twist is that the pull-ups are strict. No kipping will be allowed today! The second and most major twist is that you will only be able to work toward completing the 12 (or 16) rounds in 30-sec increments, followed immediately by 30 seconds of rest. While these exercises are basic, they are foundational to our capacity as athletes so be sure to focus on moving with purpose and intention. Workouts like this one will come up more frequently as we approach Memorial Day “Murph” which will involve each of these movements.

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A: Metcon (Time)

For Time (Time Cap: 20 minutes)

Complete 12 Rounds of:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

Athletes will only be allowed to work toward finishing the 12 rounds for 30 seconds out of each minute, resting the remaining 30 seconds.

Rx+ Complete 16 Rounds*

Score is total time, including 30-sec rests

*Can only mark Rx/Rx+ if all 12/16 rounds are completed under time cap

Mobility

blue angel

quad smash

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