BENCHMARK WOD: CINDY
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats
Intermediate:
AMRAP 20:
3 pull-ups
6 push-ups
15 air squats
Beginner:
Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats
Home Workout:
AMRAP 20:
5 dumbbell bent-over rows (35/50 lb)
10 push-ups
15 air squats
– Use two dumbbells.
Movement scaling options:
Pull up: Reps, jumping pull-ups, foot-assisted pull-ups, ring rows
Push up: Reps, push-ups from the knees, push-ups with hands on an elevated surface
Air squat: Reps, air squats to a target, lunges, low-box step-ups
Cool down:
1 set:
1:00 couch stretch/leg
1:00 banded lat stretch/arm