Saturday, September 23 2023

CrossFit Main Site Benchmark WOD

“Hard Cindy”

20min AMRAP:

5 Weighted Pull-ups 35/25lbs
10 Push-ups with feet on Box 30/24”
15 Squats holding a Weight Plate 45/35lbs

OR

“Cindy"

20min AMRAP:

5 Pull-Ups

10 Push-Ups (strict)

15 Air Squats

Core Development

1min L-Sit Hang
20 Hip Extensions
100m Single Arm Kettlebell Farmers Carry (L Arm)

20 Good Mornings or Reverse Hypers

1min L-Sit Hold
100m Single Arm Kettlebell Farmers Carry (R Arm)

20 Evil Wheels

CFHSV RUNNING & ENDURANCE WOD:

4 rounds of:

200m run

10 burpees

100m sprint, 100m recovery walk

then,

3 rounds of:

400m run

10 burpees

100m sprint, 100m recovery walk

then,

2 rounds of:

600m run

10 burpees

100m sprint, 100m recovery walk