5/16/12 "Running Cindy"

-Written by KC

While in Waimea, CrossFit Visitor Ben works on Overhead Squats.

Workout of the Day

Warm Up:

800 m. Run

Medicine Ball Sit Up Relays

Low and Slow squats at the wall

3 Handstands for quality

Skill: 

Hang Squat Clean & OH Squat

Strength: 

8 min. to work up to a heavy Hang Power Snatch and 3 Overhead Squats

WOD:

“Running Cindy”

AMRAP 20 Min.

400m. Run

Then 3 Rounds of Cindy:

5 Pull Ups

10 Push Ups

15 Squats

*400m Run + 5 Pull Ups + 10 Push Ups + 15 Squats + 5 Pull Ups + 10 Push Ups + 15 Squats + 5 Pull Ups + 10 Push Ups + 15 Squats = 1 ROUND