WOD

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Quick little leg thing (Lower body stretches)

then,

10 rounds on the rower of:

1 minute max cal row

1 minute rest

TRY AND HOLD THE SAME PACE THE WHOLE TIME. Do not come out hot. Fast but no redline

then,

Spend 10 minutes working on the perfect Push Up:

Expert level: Do a max set of slow and control keeping perfect form

Good level: Take a 3-5″ descent, hold the bottom for 3-5″ and explode up. Sets of 5-7

Moderate Level: Work on depth. Your biggest weakness is probably not going down. So lets do sets of 5-7 working on depth. If you cant get all the reps, thats ok.

Im really bad: Negative reps only. Go down as slow as possible maintaining perfect form with no breaks in the body. Try NOT to crash and hit the floor. From there, worm yourself up.

NO KNEE NOR BANDED PUSH UPS TODAY

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes of:

20 Kettlebell Swings

10 Box Jump Overs

15, 11 Cal Bike

10 Toes to Bar

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