Girl WOD
Cindy
Bodyweight
Target Time
20-minute AMRAP - 20+ rounds (Elite), 12+ rounds (Competitive), 8+ rounds (Recreational)
WOD Description
Complete as many rounds as possible in 20 minutes (AMRAP).
5 Pull-up
10 Push-up
15 Air Squat
Scaling Options
• Pull-up: Banded Pull-up → Ring Row → Inverted Row
• Push-up: Knee Push-up
• Recommended as an introductory bodyweight WOD
About Cindy
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
AMRAPs are usually lost by starting too fast. Pick a pace you can hold for the whole time cap, keep your round splits even, and save your sprint for the last couple of minutes. Write down your rounds as you go.
Related WODs
#AMRAP#20 Min#Bodyweight#Beginner