CrossFit Main Site Benchmark WOD
“Hard Cindy”
20min AMRAP:
5 Weighted Pull-ups 35/25lbs
10 Push-ups with feet on Box 30/24”
15 Squats holding a Weight Plate 45/35lbs
OR
“Cindy”
20min AMRAP:
5 Pull-Ups
10 Push-Ups (strict)
15 Air Squats
Core Development
1min L-Sit Hang
20 Hip Extensions
100m Single Arm Kettlebell Farmers Carry (L Arm)
20 Good Mornings or Reverse Hypers
1min L-Sit Hold
100m Single Arm Kettlebell Farmers Carry (R Arm)
20 Evil Wheels
CFHSV RUNNING & ENDURANCE WOD:
4 rounds of:
200m run
10 burpees
100m sprint, 100m recovery walk
then,
3 rounds of:
400m run
10 burpees
100m sprint, 100m recovery walk
then,
2 rounds of:
600m run
10 burpees
100m sprint, 100m recovery walk
