03262020 - CrossFit Westerville

03262020

CrossFit Westerville – At Home Workouts

Warm-up

Metcon (No Measure)

2-3 Sets

5 Inchworms

30 Second Hollow Hold

10 Scapular Push Up

30 Second Superman Hold

5 Air Squats (with 3 second pause at the bottom)

Metcon

Cindu (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-Ups

10 Pushups

15 Air Squats

30 Double-Unders
“Cindu” alternates between upper body pull, and upper body push, lower body push, and conditioning

Let’s break these up in a way that you would if you were completing 15 rounds for time

The big things to consider are the upper body movements

The reps on the pull-ups are on the lower side, but there are 75+ strict pull-ups total in this workout

If you need a quick break here, think about going 3-2

The push-ups can add up over these rounds

Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent

The air squats help you pace out workout and provide a break for the upper half

Move at a pace through those that allows you to thrive on the upper body movements

Choose rep number or variation that allows double unders to be completed in 1 set

Metcon

Cindu (No Equipment Version) (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

15 Odd-Object Rows

15 Pushups

15 Air Squat Hops (over pack)
“Cindu” alternates between upper body pull, and upper body push, lower body push

Let’s break these up in a way that you would if you were completing 20 rounds for time

The big things to consider are the upper body movements

The push-ups can add up over these rounds

Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent

For the air squats hops let’s jump latterally over our odd-object

Move at a pace through those that allows you to thrive on the upper body movements

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