CFQ

Warm:
Multi-Joint - Bear crawls/Crab walks/High knees/Hip Overs

WOD:
"Cindy"
5 x Pull-ups
10 x Push-ups
15 x Squats

OR

"Mary"
5 x HSPU
10 x Pistol squats
15 x Pull-ups

-Insure full range of motion: "If there is doubt, there is not doubt." Leave no doubt. Sacrifice speed for perfect form every time.

-Good job working through the ops management and teamwork helping the people with the bands. CrossFit Quantico is a family; we help each other out.

-We had at least 3 PRs that I know about, but I am sure there were more. Cindy is a good "benchmark workout" to track for future comparison and a WOD you can do pretty much at any location.

-If you are not tracking your WODs and performances you are wrong. I recommend a spreadsheet or Outlook calendar. It takes 5 minutes after each workout and will enable you to quantify your improvement. If you need a format, e-mail me.