Warmup:

2:00 on cardio of choice

10 Spider-Man lunge w/twist

10 Alt Toe touch in down dog

10 Scorpion stretch

10 Kneeling Lat Stretch

10 Squat to Stand

10 Kickers per leg

On rig – Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

WOD:

“CINDY XXX”

AMRAP 20:

10 Pull-Ups

20 Push-Ups

30 Air Squats

15 Pull-Ups

30 Push-Ups

45 Air Squats

20 Pull-Ups

40 Push-Ups

60 Air Squats

25 Pull-Ups

50 Push-Ups

75 Air Squats

30 Pull-Ups

60 Push-Ups

90 Air Squats

Video courtesy of CrossFit HQ.

Today we do a variant of the classic CrossFit Benchmark, “Cindy”.  You start with 10 pull ups, 20 push-ups, and 30 air squats.  Add 5 pull ups, 10 push-ups, and 15 air squats every time you come back to those movements all the way up until you hit 30 pull ups, 60 push-ups, and 90 air squats (a total of 600 reps).  Once you get here, and if you still have time, go back to the 10 pull ups, 20 push ups, and 30 air squats and do it again.  Get as far as you can in the 20 minutes.

Scaling Options:

Pull Ups -> Strict Banded Pull ups -> Buddha Pull ups -> Ring Rows

Push Ups -> off bench

Air Squats – to manageable depth

(ELITE: wear a 20/14# vest)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Couch Stretch – 1 Min per side