WOD 12.08.09

CrossFit has many benchmark WOD’s and today she went by the name of ‘Cindy’.

Warmup: 5 min jump-rope, 3 min light DB mix (shrugs, squats, rows, deads, etc.)

WOD) ‘CINDY’ : AMRAP (as many rounds as possible) in 20 min. of the following sequence…NO breaks:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Mixed both hand and feet positioning throughout.  Used mostly jumping pull-ups.  First time with ‘Cindy’.

*Completed exactly 19 rounds in 20 minutes!

Finish: 7 min jump-rope/footwork (mix)

Total Workout Time: 34 minutes.

This is a great workout to do at home.  All you need for equipment is a pull-up bar.  If you don’t have one, you can substitute a couple of dumbbells, and perform rows.  Also, if you’re building up your conditioning level (beginner) start by going for AMRAP in 5 minutes.  Take breaks as needed.  Tack on 30-60 seconds each time you do this routine.  These 3 moves are THE most functional movements, and will help you both in, and out of the gym!

Be Well,



One Response

  1. […] taking on ‘Cindy’ yesterday, I wanted to try ‘Helen’ which is another CrossFit benchmark […]

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