WOD WOD W n 10 rounds 500 meters run. Deadlifts were coming.Strength WOD: A Deadlift Bodyweight Ladder. Elizabeth 21-15-9 reps for time of: 135-lb. Posted by: cjolicoeur on: March 25, 2010. Run 200 M. 3 Rounds of Cindy. Other Cindy WOD Strats. Diane Workout. Apart from this change, it is the same workout; Pull Ups are the hardest of the three exercises in the Cindy WOD. Upgrade to "Beastmode"to search, sort & filter every WOD in our database - and more. Share. 2 talking about this. This lengthy workout is a grind, so stay around 80-85% of your max pace. Wod 10 (Male 2 and Female 2) Elite version For time - Time Cap 17’’ M2 - F2 5 rounds of 14 cleans 50/35kg 27 pull-ups Scores 9 & 10 : Sum of Time M1+F1on WOD 9 and sum of Time M2+F2 on WOD 10 Somme des temps M1+F1 sur le WOD 9 et Somme des temps de M2+F2 sur le WOD 10 Leave a Comment Yesterday was full of firsts for the puppy and I. The good news is that you will recover quite quickly. 2. 5 Pull-ups ... We want to make every WOD your best WOD. 12. Cindy is an AMRAP-style workout, so the goal is to complete as many rounds of the following three-movement circuit as you possibly can before a twenty-minute timer goes off.Your score is how many rounds—and the resulting total number of reps—you complete. Perform a few air squats, scapular hangs (pull your shoulder blades together) and incline push ups. Do 20 rounds of Cindy. Nov 1, 2020 - Explore Robert Turner's board "Metcon WODs" on Pinterest. Posted on August 8, 2015 by chadsnuts. Power Elizabeth by Amundson . Home; About; Post navigation ← Previous Next → Running with Cindy. 10 Push Ups. Use those 15 reps as recovery. Please enable it to continue. First posted December 29, 2004. So, if your goal is to get 30 rounds in twenty minutes, balance that total out over four sessions. For Time. The pull ups are all about the lats and biceps. Do a quarter-mile run followed by 40 air squats, 30 sit-ups, 20 burpees and 10 pull-ups. WOD – 4/23/2018 “Running Cindy” Home; Our Blog; WOD – 4/23/2018 “Running Cindy” 22. Apr. Out of all the CrossFit Hero WODs, 'Murph' stands alone. Score: Numbers of reps completed. The air squat is a deceptively simple move. Skip to primary content. Glance at the clock before you start a new round during the … 5-5-5-5-5. The #1 key to maximizing your score on this workout is knowing your per round pace on Cindy. The online home of Runner's World magazine. Go down until your hamstrings are parallel to the floor. 3. Score is the total number of rounds and reps completed before the 20-minute clock stops. First posted September 12, 2003. The benchmark WOD Cindy is a good example. Here’s how you can do it: Perform a few air squats, scapular hangs (pull your shoulder blades together) and incline push ups. If you cannot perform normal pushups as the rounds go by, you may drop to your knees. Team WOD: Running Cindy AMRAP. There is no rule against how you break up your pull-ups, push-ups, and squats. For Time. 7/4/15- Running CIndy HAPPY 4th July!! Don’t be fooled by the name – Cindy WOD is one tough mother of a workout. WU - Double Unders & HSPUs 10,15,20,25,30 & 10,8,6,4,2 20 min Amrap 5 pull ups 10 push ups 15 squats 2 wall touches *when you have completed your last squat each round you will complete a wall to wall touch, your choice what direction to run but you must touch both side walls. When we lived at the old place in Roger Rest 1min. Eva WOD. For Time. Cindy: 5 Pull Ups. Elizabeth Workout . #1. As things get tougher, the challenge will be more mental than physical. Stand with feet shoulder width apart, your feet parallel and toes pointing forward. What was comfortable at the beginning will get very uncomfortable about half way through. Show them what it’s all about. That is why you need to break that twenty minutes up in your mind to allow you to stay focused. Conditioning: 5 Rounds for time: 400m Run 5 Dumbbell Man-makers (40#/25#) 10 Pull-ups. Jumps and Lunges. Alternatively, you can perform jumping pull ups, ring rows, the TRX body row or banded pull downs. With 1,000,000+ readers and 5,000,000+ pageviews monthly, from more than 185 countries, it connects the worldwide fitness community. During the air squats, relax your upper body and hands as much as possible. Hero WOD JT For time: Categorized as a benchmark workout, the Cindy WOD is "as iconic as CrossFit workouts come," says Tony Milgram CF-L1, coach at ICE NYC in New York. The only rest you should take is during the 15 air squats. AMRAP. Online training program which consists of 3 new workouts per week! Put your head down and do work for 20 minutes. Find out average time per round, add about 2-4 seconds to it and hold that time per round for full 20 minutes during Cindy. Man I hate running. Intermediate Option For time: 40 burpees 400-m run 80 push-ups 400-m run 120 walking lunges 400-m run 160 squats 400-m run 120 walking lunges 400-m run 80 push-ups 400-m run 40 burpees. Partner 1 must run 400m while Partner 2 completes max rounds of “Cindy”. En este wod no vas a parar de correr por lo que cálzate unas cómodas zapatillas que te ayuden a hacer el mejor tiempo: 800 metros de carrera 400 … Keep your back arched as you sit back as deep as you can. 1 round is equal to 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats. Well, the development of endurance and enhances power is crucial, but it is most important to know that it takes time to build up. What is great about Cindy is that people of all different fitness levels can do this workout because every exercise can be easily modified. ... Cindy es un AMRAP. Because each of these three movements hits different muscles in your body, you will be able to move fluidly from one movement to the next without taking any rest. 3. 20 Min. Most intermediate athletes can perform these movements unbroken for a long time. Most CrossFit gyms post one workout each day for their members and online followers to complete. 15 Air Squats *If you have a weighted vest, wear it. Elizabeth Workout. Intended Stimulus “Dirty Thirty” should feel light and fast. Stretch your arms out parallel as you lower down into a squat position. “Cindy” was first posted on the CrossFit Main Site (along with “Mary,” which included in the list of The Girls mentioned above) as the workout of the day for Saturday, May 14, 2005 (050514). Wednesday's WOD; Filthy Fifty Results; Filthy Fifty; Why we do CrossFit; Happy easter! Rest 1min. . WOD. Cindy is 20 minutes of 5 pull ups, 10 push ups, 15 air squats. Usually, this will evidence itself by not maintaining a neutral spine (such as by rounding your back) or by not going down far enough on the squat. Annie Cell 206-914-6929 . If Rx pull-ups or Rx push-ups aren't something you can do yet, choose a challenging scale that still allows you to reach full range of motion (see: Push-Up Scaling | Pull-Up Scaling). Pull-ups where the chin never actually makes it over the bar or push-ups where the chest never touches the ground will not help you get any closer to an Rx pull-up or push-up. 21–15–9: - 60/42,5kg squat cleans - ring dips. Siete WOD's de CrossFit perfectos para principiantes. Contrary to “AMRAP” Cindy, Chelsea works as a every minute on the minute Crossfit WOD. thruster Pull-ups . If you can’t keep up with EMOM, switch to Cindy and do as many rounds as possible within the 30 minute time cap. 27-21-15-9 reps for time of: Squat cleans Ring dips ♀ 65 lb. Compare to 160411. WOD Strats- MURPH: One Mile Run; 100 Pull Ups; 200 Push Ups; 300 Air Squats; One Mile Run; WOD Strats – Helen: 400 meter (quarter mile) run ; 21 kettlebell swings with a 24 kg (53 pound) kettlebell; 12 pull ups; WOD … A variation of the CrossFit workout ‘Mary’, ‘Gassy Mary’ adds a touch of cardio into the workout. One great way to split up the body-weight exercises — and hopefully avoid the same burnout Heilig did on the push-ups — is to organize them like "Cindy" (another well-known CrossFit WOD). The Air Squat The Clean The Jerk The Pull-Up The Push-Up Strategy for this workout is very similar to ‘Cindy’. Aj and Dylan. ... 11 auriculares bluetooth que regalar en el Día del Padre para que escuche música practicando running The Movement Fix. It's a brutal combination of calisthenics and running. Running Cindy Results Great effort by everyone today! It was 64 degrees at sun-up at the Barn. Contrary to “AMRAP” Cindy, Chelsea works as a every minute on the minute Crossfit WOD. Blood sugar problems affect millions; Friday's WOD and results; New Digs!! 3 Workouts to help you strengthen and improve your engine for Crossfit. cleans Ring dips . AMRAP: Run 200 M. 1 Round of Cindy. Squeeze the hips forward as you push back up. Do the exercise properly, making sure to get a full extension so that your chest touches the floor and your arms are at full extension.​. Es el entrenamiento por excelencia … Ideally, you want to be on a chin up apparatus, such as a power rack, where you can rest in an upright position where you don’t have to jump down from the bar (with a power rack you can rest your feet on the safety bars to the sides). It won’t leave you as “gassed” as Helen or Cindy will, but it will tax your muscles and nervous system heavily. The Loredo WOD is a classic CrossFit hero workout combining multiple bodyweight exercises with a cardio exercise—in this case, running.. You’ll do over four hundred repetitions plus a mile and a half of running in this workout. Join our community and follow us for more WOD BOD Interviews, fitness news, training tips, and deals on gear. Push, Pull, Run . Repeat, adding another Clean-and-Jerk each round until the round of 10 followed by a final round of “Cindy.”Score is the time on the clock when the last round of Air Squats is completed. The Running Sandwich. You can also squat holding a rig or a ring. By the end of this WOD, you should be wondering what happened to your arms. Already a subscriber? ♂ 95 lb. AMRAP (7min) Run 400m then Cindy 5 Pull Ups 10 Push ups 15 Squats. They are the one that you will probably fail to hit your required reps on first. Because you are able to rest the muscles worked on the previous exercises while doing the next one, you will able to keep pushing the fluidity of the exercises. CINDY – 20 minute AMRAP(as many reps as possible): Description. Let’s break down our Cindy WOD strategies in terms of exercise (take a look at the master list of CrossFit Hero WODS). Perform banded pull ups if you are unable to perform the exercise without assistance. Saturday…..Deadlift Ladder…..”Running Cindy”….Med-Ball Situps. Yelm Wod Dogs. Only allow yourself a maximum of 10 seconds between reps. Of course, it is very easy to start cheating on push ups, especially when you are focused on going for a time. 3 Interval Running WODs for Crossfitters from Chris Hinshaw. Since this WOD is 20 minutes, you'll need to be at a steady pace throughout most of the workout - a fast pace out of the gate will hurt your score. Try these 15 CrossFit WODs—workouts, for those uninitiated—at home to get fit without extra equipment or spending extra time in the gym. Most people use “Cindy” (20 rounds of: 5 pull-ups, 10 pushs-ups, 15 air squats) to cycle through the reps. This Hero WOD, like many, is long and grueling. Next Post Today’s WOD . Whether you’re the fittest in your gym or not, that many reps means you can get a good score simply by pacing and staying disciplined. Most of the exercises are approachable by all skill levels, but the total volume should be reduced by decreasing the reps of each. Strength WOD Overhead Press (Strict) For Load. One of the best choices that you can make when you’ve only got a limited amount of time to train is the Cindy WOD. CrossFit es una marca registrada en la Unión Europea, [1] propiedad de CrossFit Inc., que designa un método de entrenamiento basado en ejercicios constantemente variados, con movimientos funcionales ejecutados a alta intensidad. As many rounds as possible in 20 minutes: 5 pull-ups, 10 push-ups, 15 air squats. Compare to 160411. until 20 minutes is up. But after a while, you will be tempted to fall into improper form. When you get into 10 plus rounds, you will more than likely find yourself failing after 3 or so reps. Don’t judge a book by its cover though, as some of those simpler-looking WODs can turn out to be the hardest. Search. Skill: Deadlifts! Follow these guidelines to make sure that you keep it clean: Once you have got your form down on all three exercises, and are determined to maintain proper form once you begin to get fatigued, you need to make sure that your transitions between moves don’t waste time. As a Team of 2 complete as many rounds as possible in 22 Minutes of: Max Rounds of “Cindy” 5 Pull-ups (Or 2 Muscle-ups) 10 Push-ups 15 Air Squats. SEAL Grinder PT Specializes in specialize in Training, Gear Reviews, Workouts, Fitness and Navy SEAL content by a team of Navy SEALs. Yes, that really is the WOD. Now set a goal of how many sets you will be doing in those five minutes. Whether you have a fully-fledged garage gym, or only a pair of jump ropes – we’ve built a list of WODs you can do virtually anywhere, without any equipment or gear. Keep all three exercises within close proximity of each other – you do not want to be wasting time running across the room! I should be there around 1430 and I'll bring socket wrenches and a drill. Perform five pull-ups, 10 push-ups and 15 squats for as many rounds … Mikko Salo does Fran. Hero WOD JT For time: Do not be the person who does this. In: Uncategorized; Leave a Comment; Sunday, March 14, 2010. While you do not want to fatigue yourself begin, you begin the Cindy WOD, you still need to be sufficiently warmed up. Cindy WOD. But, there are a number of named WODs that are regarded as benchmark workouts where you’re likely to see the workout come up again with the same repetition and set scheme. How do you score the "Cindy" workout? All you will be doing is deluding yourself into thinking that you are fitter than you actually are. See this thread on the message board for more discussion of the protocol, and this WOD demo for a visual. This brutal hero WOD in honor of Marine Corps Sgt. The running group improved their VO2 max by 13%, and the bodyweight group improved by 11%. With a running clock, as fast as possible perform all of the movements in the order written. CrossFit WOD #1: Half Cindy. If you’re unfamiliar, a “WOD” is the workout of the day, and every CrossFit gym or “box” programs their own daily WODs. Post navigation. Even though twenty minutes is a relatively short period of time to work out, it is still a long time to be working out without a break, which is what you will be doing. WOD Fever represents CrossFit athletes, weightlifters, bodybuilders, and anyone who has a "workout of the day". Here’s how you can do it: GarageGymBuilder is participant in the Amazon Services LLC Associates Program. Despite that, it remains one of the most popular CrossFit workouts. We're sorry but wod-time-calculator doesn't work properly without JavaScript enabled. 21-15-9 reps of squat cleans (135/95lb) and ring dips. With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able. Login, Join WODwell to add this WOD to your collections, Capt Kickapoo (6), Gunny T (5), Dawson (5), StrikeFO (4), Access to thousands more workouts and advanced filters to help you find the workout you need, Plus 365 days of workout inspiration from the, Unlock more categories containing advanced filters for, Find the workout you want with advanced filters like modality (gymnastics, weightlifting, cardio) and target area (upper body, lower body, core), Access 365 days of workout inspiration from our. With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able. This Hero WOD, like many, is long and grueling. One of the great things about Cindy WOD is that you can do it with hardly any equipment. Running Cindy wod 3-20-15 Running with Cindy – WOD 1000 meter Run 5 Rounds Cindy (5 pullups, 10 pushups, 15 air squats) Use as many sets each minute as needed. While you do not want to fatigue yourself begin, you begin the Cindy WOD, you still need to be sufficiently warmed up. Practiced with PVC then used the 15# bar, paying careful attention to form: 5 x 15# 5 x 20# 5 x 25# 3 x 30# 3 x 35# WOD: 5 rounds of. Posted by Bussom36 at 10:00 AM. 1 mile Run 3 Rounds of Cindy (5 Pull Ups/10 Push Ups/15 Air Squats) 800m Run 3 Rounds of Cindy 400m Run 3 Rounds of Cindy 200m Run. Time cap: 25'00'1 round Cindy100 m run2 rounds Cindy100 m run3 rounds Cindy100 run .... etc CrossFit Benchmark WOD - Cindy - my score: 22rnds+ - YouTube On a 20-minute clock, perform as many rounds and reps as possible (AMRAP) of the work in the order written. Whereas some of the named workouts may be complex in terms of multiple movements, some are actually very simple. 21-15-9 reps of deadlifts (225/155lb) and handstand push-ups. ... Write this WOD up on the whiteboard in big, clear writing–the last thing you want to do is waste time figuring out what movement comes next. There are a number of things that you can do to scale down this workout according to your ability levels. If they decide to sign up, you will receive 50% off next months dues. Cindy: 5 Pull Ups 10 Push Ups 15 Air Squats *If you have a weighted vest, wear itRead more. To make the exercise more challenging go into a full, deep squat. “Cindy” 20min AMRAP. All you will need is a pull up bar and your body. Figure out how long it takes you to comfortably do a single round, then try to hold that pace the entire time. There was a 12 minute time… Menu. Posted on August 7, 2012 by CFTB. This is your chance to bring friend or family member that may be interested in CrossFit. Fran 21-15-9 reps for time of: 95-lb . In those 20 minutes you do repeated circuits of five pull-ups , ten press-ups and 15 air squats . To increase the intensity you may do push ups on an inclined box, from a bench, using the TRX suspension strap or using a bar in a rack. Try to race with the clock to get the best score possible. 2 minutes of rest after each round #yomequedoencasa #wodencasa #fit #fitness #fitnesslife #fitnessmotivation #lovesport #locura #manicomiofit #nevergiveup #crosstraining #crossfit #quito #ecuador #lovefitness #yoapoyoamibox #miboxmifamilia #strong#covid_19 #sport #frontsquat #wodencasa #wods #fitneswoman #fitnessstudio#coachmujer #running Final Cindy WOD … Cindy Rather than aiming to complete the required reps as quickly as possible, the Cindy WOD always lasts exactly 20 minutes. Most of the exercises are approachable by all skill levels, but the total volume should be reduced by decreasing the reps of each. Foam roll & stretch … This will all get easier once we get the pull-up system and plyoboxes assembled tomorrow. On a 20-minute clock, perform as many rounds and reps as possible (AMRAP) of the work in the order written. The Cindy WOD Strategy 1. Post number of minutes completed to comments. Diane WOD. Common sense will dictate that you will be able to do more rounds in the earlier rounds. Online training program which consists of 3 new workouts per week! Warm-up: Row 250m, 25 ball slams, 25 tire jumps. The difference is that most beginners can’t finish Angie in the same way that they can with Cindy. Use The First 5 Minutes To Feel Out Cindy. 303 Creek St Unit 1&2 Yelm, Wa 98597. You should be able to move quickly from one move to the next in less than five seconds, even as you fatigue in the later rounds. Then perform a round of Cindy WOD at, 21 kettlebell swings with a 24 kg (53 pound) kettlebell. Somedays, our schedules are just too busy to make it to the gym. AMRAP. AMRAP: Run 200 M 1 Round of Cindy Run 200 M 2 Rounds of Cindy Run 200 M 3 Rounds of Cindy Etc. Run 200m 5 pullups 10 pushups 15 squats. Why she loves it: “I’m a frequent traveler and I love ‘Cindy’ because it is a bodyweight routine that can be done just about anywhere, as long as there is a pull-up bar (e.g., hotel gym, playground, park, etc.). With this version, you replace the thrusters with power cleans. New CFY Website; Crossfit; The Movement Fix; Travel WODS; 07-08-2015 "Running Cindy" NEW WEBSITE: www.crossfit-yelm.com HAPPY BIRTHDAY ARIC!!!!! ½/¾/5/6/7/8/9/10 reps with the same weight. David Healey. Quick NavigationWhat Numbers Should I Aim For?Scaling Up to CindyCindy StrategiesPull Ups Push Ups Air Squats Transitions Break It Down Warm Up Final Cindy WOD Tips. Both workouts combine the same exercises: pull-ups, push-ups and squats. You will not be benefiting yourself. Cindy is all about staying consistent for full 20 minutes. Elizabeth WOD. Some fire breathers will up the reps per round (10 rounds of: 10 pull-ups, 20 push-ups, 30 squats) but that won’t work for many. We ran for the first time in over 8 months. Finish with a half-mile run. BBQ steak, sliced cucumbers and some avocado with lemon juice. Then perform a round of Cindy WOD at 50 % effort. Fran Workout. But when you see that you have 3 minutes left, put your foot on the gas pedal and go! Upgrade to "Beastmode"to search, sort & filter every WOD in our database - and more. Finish with another quarter-mile run. WOD Name. See more here, Let’s break down our Cindy WOD strategies in terms of exercise (take a look at the, Supplements for Weight Loss and Muscle Gain, Top 5 Nitric Oxide Supplements Reviewed and Rated, Best Schwinn Stationary Bikes Reviewed and Rated, Plyo Box: How to build a box jump - Garage Gym Builder. Home; About; Search for: Skip to content. Strength WOD Overhead Press (Strict) For Load 5-5-5-5-5 WOD 3RFT 400m run 4 Rounds of STRICT Cindy (5 Pull, 10 push, 15 Squat) CFTB WOD Blog A great WordPress.com site. Ideally, all rounds should be the same pace and you won’t need to rest at all within the workout. Cindy. I completed 8 rounds total. If you have access to one, you can also use an assisted pullup machine. When Partner 1 finishes the run, the partners switch with Partner 1 picking up where Partner 2 left off in the Cindy AMRAP. deadlifts Handstand push-ups . WOD Postings. How do you perform the "Cindy" workout? My post WOD meal. Choose a pace you can sustain for 20 minutes. Cindy Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats . rest between sets. We all need a goal to work towards, so here are the targets for Cindy WOD, broken down to ability levels: If you’re not ready to take on the Cindy WOD as prescribed, don’t worry. Do 5 fast rounds of the following: 15 lunges each leg with a moderate-weight barbell, 60 jumps with a jump rope. Your goal is to get as many reps as you can within 20 minutes. Score is the total number of rounds and reps completed before the 20-minute clock stops. Team WOD: Running Cindy AMRAP. NEW WEBSITE: www.crossfit-yelm.com. 7. Please enable it to continue. Running Cindy. This is not a WOD for CrossFitters with superb bodyweight strength and endurance. AMRAP (7min) Run 200m Cindy 5 Pull Ups 10 Push ups 15 Squats. Exhale as you come up. Know Your Round Pace. 21 – 15 – 9: thruster 95/65lb or 42.5/30kg; pull-ups; Resources . 1 talking about this. That being the case, here is an example of how you can break it down: All you need to do now is to focus on hitting your five-minute goal.​. Both workouts combine the same exercises: pull-ups, push-ups and squats. WOD stands for Workout of the Day. As a functional fitness athlete, you absolutely hate to miss a WOD. Therefore, do not start performing quarter push ups, lifting your butt up into the air or dropping your head so that you are only moving a couple of inches. WOD … A classic WOD maybe an 800-meter run followed by 25 reps of push-ups, deadlifts, box jumps, and burpees, then wrapping it up with another 800-meter run. If you can’t keep up with EMOM, switch to Cindy and do as many rounds as possible within the 30 minute time cap. When you move on to the push ups, which target the chest and triceps, your back and bis get some respite. Do 5 rounds of the following: 10 push-ups and 10 pull-ups. Heavy Fran Workout. Main menu. Michael C. Roy is made up of five rounds for time of 15 deadlifts at 225lbs, 20 box jumps (24-inch box), and 25 pull-ups. Here is what it involves: But that’s not it – you keep going, and going and going . ** Alternate to pick up and complete max rounds of Cindy after each run (one is always running while one is working) Advanced RX Class: Strength WOD: 10 x 1 of the complex: 1 Snatch Grip Deadlift + 1 Hang Snatch (full) * 1 min. Cindy is a full body workout that consists of only body weight exercises. Strength WOD Overhead Press (Strict) For Load 5-5-5-5-5 WOD 3RFT 400m run 4 Rounds of STRICT Cindy (5 Pull, 10 push, 15 Squat) Use as many sets each minute as needed. Time cap 10 mins. Running news, training advice, inspiring stories, running shoe reviews, gear tips, and more. But you should know that running as fast as you can otherwise it will exhaust you and even die. First posted September 19, 2003. Login. To find out correct pacing strategy, do 10-minute EMOM of 1 round of Cindy. We're sorry but wod-time-calculator doesn't work properly without JavaScript enabled. The Brutality: Warm-up: run/bike or Row on your own 5 minutes into class as a group: Leg Swings all … JOIN OUR COMMUNITY OF FITNESS FANATICS. You may also choose to scale the entire Cindy WOD by reducing the time to 15 minutes and/or changing the rep scheme to 9, 6 and 3 (air squats, push ups, pull ups). Post number of minutes completed to comments. “Running Cindy ” For Time: 1000M ... Saturday, December 3rd: Team WOD-Bring A Friend @ 9 am. Here are the 10 best pro WOD tactics. As a Team of 2 complete as many rounds as possible in 22 Minutes of: Max Rounds of “Cindy” 5 Pull-ups (Or 2 Muscle-ups) 10 Push-ups 15 Air Squats. AMRAP of Cindy in the remaining 30 minutes: 5 pull-up; 10 push-up; 15 squat; Your result is rounds of Cindy completed. Cindy Workout. AMRAP: Short for As Many Rounds As Possible and means completing a circuit of exercises as many times as possible within a given time frame.
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