Cindy Gone Wild (S3 Conditioning)

"Cindy" is one of CrossFit's named and infamous benchmark workouts.  It is a 20 minute AMRAP (as many rounds as possible) of: 5 Pull-Ups, 10 Push-Ups, and 15 Squats.  Enjoy the below workout I designed for my S3 Conditioning class inspired by the lovely "Cindy."

WARM-UP:

*Dynamic Stretch

3 Rounds -

*100m Run

*100m Row

*10 x Prisoner Squat (posture!)

*10 ea. arm x Plank + Windmill

SET #1:

3 Rounds -

*200m Run

*200m Row

*3 Rounds of Regular “Cindy:”

-5 x Pull-Up

-10 x Push-Up

-15 x Air Squat

(note: by the end, you will have done 9 rounds of Cindy)

SET #2:

2 Rounds -

*200m Run

*200m Row

*3 Rounds of “Jumping Cindy:”

-5 x Jump to Highest Bar - Pull-Up (mod: jumping pull-up from a low box)

-10 x Push-Up + All 4s Hop (mod: push-up to double-foot hop)

-15 x Squat Jump

(note: by the end, you will have done 6 rounds of Jumping Cindy)

SET #3:

1 Round -

*200m Run

*200m Row

3 Rounds of “Slam Cindy:”

-5 x Pull-Up w/ Slam Ball b/w Knees (10 lb. Slam Ball)

-10 x Rolling Slam Ball Push-Up (20 lb. Slam Ball)

-15 x Ball Slam (a.k.a. Slam Squat) (20 lb. Slam Ball)

(note: by the end, you will have done 3 rounds of Slam Cindy)