• Ron McKinstray

WOAH Monday 11/05/2020

Cindy, or more accurately, Home Cindy

If we were talking classic Crossfit workouts then Cindy would be right up there. A 20 minute Amrap of:

5 pull-ups

10 push-ups

15 air squats.

A great score is twenty rounds or more. 15 to 20 is more than acceptable.

In “Home Cindy” we would swap out the pull-ups for sit-ups, unless of course you have access to a pull-up bar at home.

Today’s WOAH, “20 Home Cindy” is all about completing that 20 round goal.

Start by setting a timer for forty, one minute rounds, then complete as follows:

0-1 minutes :

5 sit-ups, 10 push-ups, 15 air squats

1-2 minutes- REST

2-3 minutes :

5 sit-ups, 10 push-ups, 15 air squats

3-4 minutes - REST

4-5 minutes :

5 sit-ups, 10 push-ups, 15 air squats

...and so on until you complete twenty rounds, working one minute then resting one minute. If you run into your rest minute that’s ok but you’ll get less rest so push it to avoid it. Also, it’s great to do with a partner on alternating minutes, ie, you go they go for complete rounds, but still working on the minutes.

If you normally would complete twenty rounds of a normal Cindy then complete the above with the following adjustments:

5 disk sit-ups

10 hand release push-ups

15 disk squats.

Please give feedback on either the CrossFit Scotland app or Facebook page.


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