9AM: CrossFit Class

Warm-up:

Coaches Choice

Strength:

1a) 4×10-15reps DB Bench Press, AHAP

1b) 4×10-15reps Plank Pulls (aka Australian Rows)

Conditioning:

AMRAP 15min
4 Rounds “Small Cindy”
300m Run (aka warm-up run)

Small Cindy = 3 Pull-ups, 6 Push-ups, 9 Squats

10AM-12PM: Open Gym