Girl WOD5 Rounds
Barbara
Bodyweight
Target Time
Under 20 min (Elite), Each round under 4 min
WOD Description
5 rounds, with 3 minutes of rest after each round.
20 Pull-up
30 Push-up
40 Sit-up
50 Air Squat
(3 minutes of rest after each round)
Scaling Options
• Pull-up: Banded Pull-up → Ring Row
• Push-up: Knee Push-up
• Time limit: each round within 20 minutes
About Barbara
Girl WODs are CrossFit's classic named benchmark workouts. The workout never changes, so repeating it every few months is a clean way to measure whether your fitness is improving.
Pacing strategy
For a For Time workout, break big sets early and on purpose with short rests instead of failing mid-set. Keep transitions between movements quick and go unbroken only on the movements you are strongest at.
Related WODs
#Bodyweight#Pull-up#5 Rounds#Muscular Endurance