Ends Memorial Day (5/27/19)
See Details Below⤵️
⚡ MURPH 2019 Shirt Pre-Order ⚡
Don’t miss out! Details ⤵️
Spark CrossFit – MOVE + LIFT
Warm-up (No Measure)
Metcon (AMRAP – Rounds and Reps)
Partner “Crazy Cindy”:
AMRAP x 25:00
10 Push ups
*One partner works at a time, have one partner go through entire round of Cindy while other partner rests.
**Score= total teams Rds+Reps
We want our athletes to push themselves but not sacrifice ROM
or form by finding a sustainable pace that they are confident with for three classic BW movements.
Cindy is a classic benchmark WOD used to assess athlete’s progress overtime. Cindy is a triplet of gymnastics
movements. Look for athletes to establish their pace establish their pace early in the workout. For our advanced athletes
we are looking for 20+ rounds and everyone else pushing to achieve around 16 rounds.
150 Partner medball sit-ups