010410
TODAY’S WOD (workout of the day)
“CINDY”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“MARY”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Compare your results to:11/13/09
Explanation: Do your CrossFit Warmup. It’s your choice today. Many of us did “Cindy” or some scaled version as one of our first CrossFit workouts. Today you can go at it again and try to beat your time or try something new and take on “Mary”. Handstand push-ups are done against the wall or you could scale down to the hardest push-ups you can do (feet on bench or using parallettes). One legged squats are also called “pistols”. All squats in both WODs are unweighted “air” squats, just your body-weight. Pull-ups can be assisted by bands or machine as necessary. Have fun these are two real basic and doable WOD’s. Log your results and any scaling you might use to the comments for this post.
SCALED WOD: this is an example of how you might scale today’s WOD for your own current fitness level.
Complete as many rounds as possible in 15 minutes:
5 Pull-Ups (assisted by bands or machine as needed)
10 Push-Ups
15 Squats
BEGINNER WOD:
Complete as many rounds as possible in 10 minutes
5 Pull Up
5 Push Ups
10 Squats