An oldie but a goodie today at
Crossfit Vancouver
-
Cindy. An original Girl WOD, "Cindy", is a classic first time WOD for baseline testing of beginners and is still challenging for the advanced CrossFitters alike. I haven't done Cindy for about 18-months (last time was
January 2010
) when I gave Cindy a go with strict pull-ups instead of using a kip. That was brutal and I only eked out 11 rounds. Today was the full meal-deal... Cindy as Rx'd.
Warmp-up:
- Tabata
Planks (only 3 points touching the ground);
- Tabata Russian twists with 20kg kettlebell (my lowest scoring round was 9 reps).
Technique: Broad jumps
Note that we were doing 2-foot take off from a standstill. My longest attempt was 103" inches.
WOD: Cindy (20 minute As Many Rounds As Possible - AMRAP)
- 5 x pull-ups;
- 10 x push-ups;
- 15 x air squats.
My total today was
20 Rounds plus 12 reps. A new PR! I'll take that one...