Different for Performance – Mon 8.14.17

 In W.O.D.

Today’s Performance version of the WOD is different than Fitness/Health.  For years, CrossFit.com has programmed a “your choice” workout whenever they post benchmark workouts “Cindy” and “Mary”.  I want to continue that, but with the caveat that you should be able to maintain constant intensity should you attempt “Mary”.  That is why I have programmed it for Performance only.

If you are wondering if you should do the Performance version for this workout, ponder this:  If you are closing in or past 20 rounds for “Cindy”, then go for “Mary”.

Conditioning:  Fitness/Health:
“Cindy”
AMRAP in 20:00:
– 5 Pull Ups (Health: Ring Rows)
– 10 Push Ups (Health: scale of choice)
– 15 Air Squats

Perfomance:
“Mary”
AMRAP in 20:00:
– 5 Handstand Push Ups
– 10 Pistols, alternating
– 15 Pull Ups

Strength: Front Rack Barbell Reverse Lunges 10-10-10-10 (10 total/ 5 each leg)

*Focus on keeping the upper body in an upright position, with little bend at the waist.  Complete all 5 on one leg before switching to the other.


Remember to sign in for the class you plan on attending on Mindbody.  This is a way we know who will be in class and how we can best help you meet your goals.  It’s also a way to contact those should some unexpected event take place in case and change in schedule may occur.  Also, it’s a great way to maintain your motivation!  Once you sign up, now you have to go, right!?

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