Mighty Mouse on our old school pullup bars!
Cindy is upon us….
If you are coming in for a workout and not the Cindy Challenge, please choose a heat time to join. You are more than welcome to workout with the group. But… if you are coming in, you may as well do the challenge If I have missed you in the heat schedule, please let me know via email (firstname.lastname@example.org). If you have arranged another time to do your Baseline, I have not added you to the schedule. There are a few athletes coming in to the 4:30 class on Monday to do their challenge. If you would like to join them, please email me. Here is how the day will run.
If anyone wants to come in and help judge, we welcome you with open arms
9:00am – arrive at the gym
9:05am – intros and standards
9:15am – Heat 1 warming up
9:30am – Heat 1 starts (Heat 3 judges Heat 1)
9:40am – Heat 2 warming up
9:50am – Heat 1 ends
9:55am – Heat 2 starts (Heat 1 judges Heat 2)
10:05am – Heat 3 warming up
10:15am – Heat 2 Ends
10:20am – Heat 3 starts (Heat 2 judges Heat 3)
10:50am – Heat 3 ends
10:50am – clean up the gym and wrap up event
11:00am – go hang out at a beach!
Heat 1 -
Heat 2 -
Heat 3 -
Buy In – warmup on your own prior to your heat (as per schedule) with:
4 rounds of 10 jumping jacks, squats, burpees, hollow rocks. Followed by some dymamic stretching: butt kicks, high knees, bear crawl, inchworms, spider crawl
WOD – “Cindy”
AMRAP in 20 minutes:
- 5 Pullups
- 10 Pushups
- 15 Squats
Intermediate: use red rubber band for pullups
Beginner: jumping pullups x 2, pushups from the knees
Cash Out – MWOD
* 5 way shoulder stretch
* couch stretch