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CrossFit SoChac – Virtual Training
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
5 Bent Over Rows
5 Push-Up to Pike
3 Lunge + Lunge + Air Squat
Into
AMRAP x 3 MINUTES
5 Ring Rows
5 HR Push-Ups
7 Air Squats
Strength
Metcon (No Measure)
3 SETS (E3M)
5-7 Tempo Strict Pull-Ups (3111)*
2-4 Slow Wall Walks
*Option to add weight to the Pull-Up and perform without Tempo
(No Measure)
Workout
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
Pistol Option 1: Air Squat (Narrow)
Pistol Option 2: Box or Rig Pistol
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
Option to complete Mary or Cindy.
