"Welcome to Choctaw CrossFit! CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional m"
Cindy got JackedGroup Warm-Up:30 SecondsEasy RowActive SpidermansMedium RowPush-up to Down DogFaster RowAir SquatsModified Barbell Warmup5 Good Mornings5 Back Squats5 Elbow Rotations5 Snatch Grip Push Press5 Overhead Squats5 Snatch Grip Stiff-Legged DeadliftsMobilityPVC Pass Throughs – :30 Seconds With hands wide and arms long, raise arms up and over the head until PVC touches behind you.Warrior Squats – 1 MinuteWith the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.PVC Overhead Squats – :30 SecondsWith elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.Rehearsal1 Round1 Round of "Cindy"5 Overhad Squats100 Meter RowMetcon (Time)For time:5 Rounds of Cindy30 Overhead squats 135/951000m rowMasters -95/65In this chipper workout, athletes should choose a weight on the bar that they could complete 20+ unbroken overhead squats when fresh. Within the workout, this is ideally completed in no more than 3 sets. One round of "Cindy" consists of 5 Pull-ups, 10 Push-ups, and 15 Air Squats. If short on rowers, stagger heats by 5 minutes to avoid getting backed up on the machines.