WOD’s Week of Sept. 2^nd

Happy Labor Day!

The official End of Summer Week of WODs.

Dialing up the intensity just a little this week.  Be sure to scale reps as needed, take breaks and drink plenty of water.

WOD #1

Half of  Cindy

Cindy is one of the original CrossFit “Girls” benchmark workouts.  Read more about the CrossFit “Girls” here.  Cindy prescribed is an AMRAP-20.  If you’re feeling like dialing up the intensity go RX.

Video of crossfit ladies doing a Cindy workout:

Warm Up#:  3-4Min Light Jog

• 10 Inch Worms
• 10 Burpees

Half of Cindy – AMRAP-10  (As Many Rds As Possible in 10 Mins)

• 5 Pull-Ups
• 10 Push – Ups
• 15 Air Squats

Or Full Cindy RX’D – Full Cindy is:

AMRAP-20

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

WOD #2

 Warm up

• 20 Air Squats
• 20 Jumping Jacks
• 20 Hollow Body Rockers

Modified  ½  Annie

Annie is another of the original CrossFit girls benchmark workouts. Complete Modified Annie and record time. Please modify pull-ups as needed, either reducing the reps, or doing body rows.

½ Annie

25-20-15-10 – 5 reps for time of

• Single Under Jump Ropes – Go slow and just jump over the rope.
• Sit-Ups (full range of motion, shoulders over the hips at top of movement- Situps not crunches)

 Prescribed Annie

50-40-30-20-10 reps, for time of:

• Double Under (You can scale to 2 single-unders for every double)
• Sit-ups