CrossFit Now – CrossFit
STRUCTURE: For 20 Minutes, athletes will do as many rounds of “Cindy” (5 Pull Ups, 10 Push Ups, and 15 Air Squats) as possible. Every 5 Minutes, starting on the 0:00, athletes will Row 500 Meters.
STIMULUS: “C2 CINDY” is a Pacer workout.
STRATEGY: Athletes should be able to Row 500 Meters consistently under 2:30. Athletes should be able to complete 1 round of “Cindy” in under 1:00.
SCALING: If needed, athletes should reduce Rowing distance to 400 Meters to be done in under 2:30. Also, athletes should reduce Pull Up and Push Up reps to make sure they are constantly moving during the workout with little to no breaks.
SCORING: Athletes’ score will be Total Rounds + Reps of “Cindy”. After athletes Row 500 Meters, they will pick up where they left off in their previous round of “Cindy”. Athletes should aim to get 8-12 Rounds.
-Athletes should be done Rowing by 2:30
-Athletes should always be moving and taking only short quick breaks on Pull Ups and Push Ups
“C2 Cindy” (AMRAP – Rounds and Reps)
5 Pull Ups
10 Push Ups
15 Air Squats
Every 5 Minutes [Starting at 0:00]:
500 Meter Row
* Score = Total Rounds + Reps of “Cindy” No score for the row.
* Pick-up where you left off after row
Subs- Run 400m, Bike 1000m
RX+-Same as RX
RX -As Written
50-59-Jumping Pull Ups
Basics-10 AMRAP, 150m Row, Ring Rows