090513 WOD “Cindy”

Workout: “Cindy”

As Many Rounds as Possible in 20 minutes of:

5 Pull Ups
10 Push Ups
15 Squats

Post rounds completed to comments.

Todays WOD is one of the Crossfit classic benchmark workouts.  The key is moving quickly between movements to avoid wasting time.  When you’re down with pull-ups, drop quickly and do push ups, then, jump to a squat and start.  Remember standards on pull ups, chin over bar (no chicken-necking!).  Push ups are chest to floor, then arms fully extended.  Squats have to make sure hips get equal with knees and legs locked out at top.

Advanced(RX’d):

As Many Rounds as Possible in 20 minutes of:

5 Pull Ups
10 Push Ups
15 Squats

Intermediate:

As Many Rounds as Possible in 15 minutes of:

5 Pull Ups (Strict, Kipping, Jumping, or Assisted)
10 Push Ups
15 Squats

Beginner:

As Many Rounds as Possible in 10 minutes of:

5 Pull Ups (Strict, Kipping, Jumping, or Assisted)
10 Push Ups
15 Squats

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Website: “Marks Daily Apple

One of my favorite sites has been re-designed.  If you haven’t added it to your bookmarks yet, you need to.  Mark consistently posts great articles and is publishing a book in the near future.  Check it out.

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