Crossfit Garage – CrossFit

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Row Cindy Row (AMRAP – Rounds and Reps)


5 Pull-ups

10 Push-ups

15 Air Squats

20 Calorie Row

Bright Spot



Intended Response

This is a variant of the classic benchmark girl WOD ‘Cindy’.

Keep in mind that your ideal pace is not just how fast you can complete a round, but a reasonable number you can sustain for all 20 minutes.

Glance at the clock before you start a new round during the first five minutes. This will give you a chance to see how long it’s taking you per round and if you’re slowing your pace.

By the end of 5 minutes, you should be breathing steadily (not gasping) and have an idea of what a comfortable pace looks like for you. Make it then your goal to sustain that pace.

There are four transitions between each round, so be aware of transition times as they will add up. Keep rower close to pull-up bar to keep those transitions quick.

Goal: 7-12 rounds

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