Monday, April 1st, 2019

CrossFit Prince George – WOD

Todays workout is a variation on a classic CrossFit Benchmark workout “Cindy”. The difference with Strict Cindy is that the pullups and pushups are to be performed strict. There should be no kip involved with the Strict Pullups. If unable to complete strict pullups, choose a modification that is difficult, but you are able to keep moving and maintain the desired intensity. The goal with the “honorable” pushups is to maintain proper midline stability during the entire pushup. The entire body should move as one unit. No snaking, dropping the hips, etc. If unable to perform pushups from the toes, then use a junior pullup bar or a box to mimic the proper range of motion and midline stability seen in a pushup. Shoot for 10+ rounds.

View Public Whiteboard


3 Rounds

10 Cal Row

2 Wall Walks

3 Rounds

10 Cal Row

2 – 5 Strict Pullups

15 Cuban Press

20 Box Step Ups


Strict Cindy (AMRAP – Rounds and Reps)

20 Min AMRAP

5 Strict Pullups

10 Honorable Pushups

15 Air Squats


3 Rounds NFT

3 Wallwalks

20 Barbell Situps

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