CrossFit
Main
AMRAP 30 min:
Max distance run (you choose 100/200/300/400m route)
But every 5 min, including at 0, perform 1 round of ‘Cindy’
5 pullups
10 pushups
15 air squats
*if you have been wearing a 20# vest, wear it, otherwise scale as needed based on test week.
QuickFit/ At home WOD
Main
AMRAP 20 min: max distance run/jog/walk
Every 5 min, including 0, perform;
5 ring rows
10 pushups *scale to elevated box as needed
15 squats *scale to ball/box as needed
