On the 11th Day of CrossFit…12-17-15

crossfit

Just 2 workouts left before the 12 days are complete!

So… on the 11th day of CrossFit my coaches gave to me… just the second time-based workout of the 12 days — a 20 min AMRAP (as many rounds as possible) of pull-ups, push-ups and air squats known as CINDY!

Since this is all bodyweight movements, how hard this workout goes is totally up to you.

Sure, you can say, “it’s the second to last day — I’m just trying to survive — let’s not go too crazy and just finish the 20min.”

But I will bet that you’re actually feeling pretty good — the end is so close in sight, so why not push yourself?

Regardless of your skill level, if you want to see what you’re made of, this workout is about setting a baseline time in the first round, and then trying to maintain that time until the 20min are up. You will definitely get plenty of rest on the push-ups in the later rounds, so go fast and unbroken on the pull-ups (or ring-rows) and air squats.

If you’re really good at pull-ups and push-ups, start fast and try to build up a bank so that in the later rounds when your arms get tired, you have a bit of wiggle room to hit that widely sought-after 20 round score.

As the rounds get harder, just think about the tasty beverage or sweet that you’re going to have at the Hale Holiday party the next day. End this workout really happy that you gave it your all and that party will be even more rewarding!

Skills:
Pull ups
push ups
squats

Workout of the day:
Cindy
20 min amrap
5 pull ups
10 push ups
15 squats

20 min work

Coaches’ notes:
You’ve probably done this one once or twice. Dig up your journal and beat your previous score!

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