Totally Spanked "Cindy" at CrossFit

Photo of Woman Doing Pull-upsI totally spanked “Cindy” yesterday at CrossFit. It was my best performance with her ever! It is a 20 minute AMRAP (as many rounds as possible) of 5 Pull-ups, 10 Push-ups, and 15 Air Squats. Breaking the pull-ups into sets of 5 like that made it feel pretty easy and I switched my grip so that I was alternating pull-ups and chin-ups. Funny how squats start to feel like a break when you do them right after push-ups.


  • Frankensteins
  • Butt-kickers
  • Push-ups
  • Mountain climbers
  • Hollow rocks
  • Air Squats
  • Burpees

Strength Training:

Conditioning 20 minute AMRAP of the following:

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

Cool Down & Recovery:

  • Some more stretching
  • Some Knees-to-Elbows (K2E)
  • GHD Sit-ups
  • Big Valentine’s Day breakfast!

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