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Combining all the things I love in one night.

A post shared by Cindy Metcalf (@cidmet) on

WEDNESDAY

WOD

“Same Song Second Verse”
6 minute AMRAP of:
6/4 Muscle-ups
12 Dumbbell Thrusters, 50/35
48 Double Unders

REST

5 minutes

WOD

“Same Song Second Verse Part II”
AMRAP in 6 minutes of:
3/2 Muscle-ups
6 Dumbbell Thrusters, 50/35
24 Double Unders

STRENGTH

BENCH PRESS 10-8-6-4-2
E2MO2M x 5 sets of:
Bench Press w/ shoulder width grip
*build to a heavy 2 rep

ACCESSORY WORK

A. Iron Scap Protocol
B. 100 Bulgarian Split Squats w/ PVC OH (do NOT push off back leg; just use it for balance)
C. 4 x 20 Hip Extensions

BASEFIT

WOD

“Chewing Bees”
20 minute AMRAP of:
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Front Squats
5 Dumbbell Shoulder to Overhead
– 1 minute of Single Unders
*every time you set the Dumbbells down before the set is complete you must perform 10 Push-ups as a penalty on the spot
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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