CINDY

Today is a break in the Enter the Kettlebell program but I felt like working out so I did the Crossfit benchmark workout cindy.

The workout is as follows.

5 pull ups -any type you like so long as they are the same throughout the workout.

10 push ups -again any type you like.

15 squats -any type provided that its a bodyweight variation and you go below parallel.

The goal of the workout is to preform as many rounds as possible in 20mins taking as little rest as possible. The workout usually starts off quite easy and each round gets harder and harder.

The time is set + the amount of work done is up to you!

Warm up

5 mins shadow boxing

5 single arm swings -44lb KB

5 long cycle cleans each side

hand to hand swings 5 each side

get up sit ups x10

Workout

5 pullups (underhand strict)

10 push ups (normal)

15 squats (prison squats)

as many rounds as possible in 20 mins

Result = 13 rounds + 5 pullups + 10 push ups. - For the first 6 rounds I averaged 1 min per round and for the subsequent 7 I averaged 2 mins per round.

My record for this workout is 17 rounds which I did back in August. In that workout I had someone pushing me so I couldn't take any rest and I also did kipping pullups. During that one I managed to hold 1 min per round for 12 rounds tapering off towards the end.

As always this was a killer and I hope to beat my score in the not too distant future.