Chin ups + metcon "Cindy" 111008

Warm up:- Speealer, wallballs, red band dislocates

CFSB light inspired
Chin up progressions
7 @ top of PU rev assist
5 @ 2" down - speed was much better than last time, one breath taken between each breath instead of 2-4

Pre metcon w/u 2 push ups on 8" box, 3 squats

111008 "Cindy"
scaled to AMRAP in 10 mins of
3 Beg body rows - bar at pin 5, knees bent
4 push ups - Started with PU Bars on 8" box but 2nd round only managed 2, so changed to bar at pin 5 for rounds 3-6, 7th round did another 2 on bars on 8" box and the rest at pin 5
7 Squats
Completed 9 rounds

Stretch and foam roller