4/14/2018

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WOD

Rx Intermediate

Beginner

AMRAP:20

1 Round of Cindy:

5 Pull-ups

10 Push-ups

15 Squats

-then-

400m Run

 

2 Rounds of Cindy

400m Run

 

3 Rounds of Cindy

400m Run

 

4 Round of Cindy

400m Run

 

AMRAP:20

1 Round of Cindy:

5 Modified Pull-ups/Ring Rows

10 Modified Push-ups

15 Squats

-then-

400m Run

 

2 Rounds of Cindy

400m Run

 

3 Rounds of Cindy

400m Run

 

4 Round of Cindy

400m Run

AMRAP:15

1 Round of Cindy:

5 Modified Pull-ups/Ring Rows

10 Modified Push-ups

15 Squats

-then-

300m Run

2 Round of Cindy

300m Run

2  Rounds of Cindy

300m Run

2 Round of Cindy

300m Run

Notes:

  • Today we break out the running shoes and apply the CrossFit Classic Cindy to running.
  • Following the warm up, we will warm up, review and practice the scaling options associated with this workout.
  • This is longer duration workout and should be approached at that speed or pace. Find a pace that you can maintain as you attack the 20 min workout.
  • Number of rounds will vary depending on scaling, running ability and gymnastics ability of the athlete.
  • Move Well, Play Hard, Have Fun

Modifications:

  • Pull Ups – Band Pull Ups – Ring Rows
  • Push Ups – Modified Push Ups
  • Squats – Lower Reps
  • Run – Lower the Distances
  • Reduce AMRAP
  • Reduce Reps/Distance
  • Reduce the Number or Rounds in Cindy

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