CrossFit WOD, May 3, 2018

May 3rd

Skill
Hinshaw Warm Up
*Walking pace:
High knee karaoke
Over the hurdle
Knee to chest
Figure 4
Lunge
Lunge with torso twist
Toe touch march
*Building pace:
High knee
Butt kicks
Straight leg
Side step
Side step jumping jack
Sitting arm swings
Standing arm swings
*Walking pace:
Toes out walk
Toes in walk
Walk on heels
Walk on toes
Walk on outside of foot
Walk on inside of foot
*Building pace to sprint pace
50 yard hashmarks
20 yard run
40 yard run
60 yard run

Plus movement prep for Cindy.

Metcon
Metcon (Time)
Partner alternating Cindy:
20 rounds of Cindy
Immediately into
1 mile partner relay 200m at a time

The pair must together accumulate 20 rounds and 1 mile.
Pairs can decide if they alternate each round or each movement on Cindy.