Cindy travels the globe

October 7, 2016

 

Photo:  Group hanging out by Oscar Bravo

 

Hey all,

 

I think one of the coolest things about CrossFit is that it is a truly GLOBAL phenomenon.  People from over 170 countries competed in the Open last year, and affiliates are springing up virtually at every corner of the globe.

 

In today's workout, you'll take on a variant of "Cindy" which is usually a 20 minute AMRAP of 5 pullups, 10 pushups, and 15 squats.  Take a peek at the video below of an athlete from Warsaw, Poland doing a one round demo.

 

'Powodzenia' (good luck in Polish)!

 

Cam

 

Cam

 

 

Training Friday - Saturday

 

Warm-up:  3 rounds with an empty barbell - 8 hang power snatch, 2 overhead squats, 6 step down box jumps (no bar for the jumps!)

 

 

 

WOD:  Incendiary 

 

Tough blend here of running and calisthenics!  We've done this one once before so check out some scores to beat :)

 

Rx:  800m run, 4 rounds of Cindy (5pullups, 10 pushups, 15 squats), 600m run, 3 rounds of Cindy, 400m run, 2 rounds of Cindy, 200m run, 1 round of Cindy

 

TG:  Start at 600 or 400, scaled as needed

 

FG:  Assisted pullups and/or modified pushups

 

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