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,
-Max
Filed under: My WOD's | Tagged: AMRAP, cindy, dumbbells, Fitness, footwork, functional movement, jump rope, pull-ups, push-ups, row, squats, training, WOD
[...] taking on ‘Cindy’ yesterday, I wanted to try ‘Helen’ which is another CrossFit benchmark [...]