Crossfit LPF – CrossFit
CINDY VS DB DT (AMRAP – Rounds and Reps)
(30) PARTNER AMRAP /
Goal: 3R-4R+
*Bring a Friend Day –
PARTNER WOD !
You go, I go – Athlete A
must complete 1
round before tagging
in Athlete B. Cindy =
1R x 4 / DT = 1R x 4.
Machine: Break up
any way!
MACHINE WORK +
4 ROUNDS OF CINDY +
4 ROUNDS OF (2) DB DT
= 1 Full Round
500/400 M SKI
1000/800 M BIKE ERG
500/400 M ROW
24/18 CAL ECHO
COMPETITOR:
STRICT PULL UPS
50/35 DB’s
SKI/BIKE ERG/ROW/ECHO
Rx:
PULL UPS
45/25 DB’s
BIKE ERG/ROW/ECHO/SKI
Performance:
5 JUMPING PULL UPS
OR 7 STRICT RING ROWS
35/20 DB’s
ROW/ECHO/SKI/BIKE ERG
CINDY
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS
DT
12 DEADLIFTS
9 HANG POWER CLEANS
6 SHOULDER TO OVERHEAD
Modifications:
Machine Work:
Scale as needed.
Chat w/your Coach.
Push Ups: Knees
or push off a Box.
Air Squats:
Rig or Box
Squat.
DT: Scale
the load.