Iron Grip CrossFit – CrossFit
“Cindy” and “Mary” have been sister WODs for a long time now. Each one offers its own unique challenge. Together, they are a prime example of the wonderful challenge of gymnastics progressions. Pullups can be turned into more pullups and faster pullups. Pushups can be turned into handstand pushups. Air squats can be turned into single-leg air squats. And even though these moves seem so simple, trying to maintain a fast pace with them can be a mind blistering experience. So of course we occasionally like to combine these sinister sisters with some other movements just to keep things really interesting. Have fun!
Warm-up
Warm-up (No Measure)
3 Rounds
20 meter Bear crawl
10 meter Crab walk
5 Silent box jumps
-THEN-
1 Round
“Cindy” or “Mary”
Skill
Stone to Shoulder
https://www.youtube.com/watch?v=nwcINjff4Gk
https://www.youtube.com/watch?v=606EMf6qBKs
https://www.youtube.com/watch?v=3vu6DX8txr4
https://www.youtube.com/watch?v=LFhZ5tPaCpc
Metcon
Choose one version of the workout. “Cindy,” or “Mary.” Choose wisely.
Cindy: Metcon (Time)
For Time:
10 Dumbbell snatch @ 50/35# (alternating)
2 Rounds: Cindy
10 Dumbbell snatch @ 50/35# (alternating)
2 Rounds: Cindy
10 Dumbbell snatch @ 50/35# (alternating)
2 Rounds: Cindy
10 Dumbbell snatch @ 50/35# (alternating)
Mary: Metcon (Time)
For Time:
10 Dumbbell snatch @ 50/35# (alternating)
1 Round: Mary
10 Dumbbell snatch @ 50/35# (alternating)
1 Round: Mary
10 Dumbbell snatch @ 50/35# (alternating)
1 Round: Mary
10 Dumbbell snatch @ 50/35# (alternating)