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Components

Mary

Cindy

Settings

Workout

Friday

Warm-up

AMRAP x 3 MINUTES
5 Ring Rows
5 Push-Up to Pike
3 Lunge + Lunge + Air Squat

Into

AMRAP x 3 MINUTES
5 Jumping Pull-Ups or Ring Rows
5 HR Push-Ups
7 Air Squats

Strength

Metcon (No Measure)

3 SETS
5-7 Tempo Strict Pull-Ups (3111)*
2-4 Slow Wall Walks

*Option to add weight to the Pull-Up and perform without Tempo

(No Measure)

Workout

Mary (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

Pistol Option 1: Air Squat (Narrow)
Pistol Option 2: Box or Rig Pistol

Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Option to complete Mary or Cindy.

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, September 03, 2021

Leaderboard

Men's Mary
Reece Selby	10/17/2018	12 + 5
Jason Henry	09/03/2021	10 + 24
Lex Egea	01/18/2016	10 + 15

Women's Mary
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