Cindy

Happy Birthday Nat! You get a rest day today. Everyone else gets to do Cindy.

Three beautiful basic movements... the pull-up, the push-up, and the air squat. For the pull-up: make sure your arms are fully extended in the hang position and your chin goes above the bar in the pull position. Your rep does not count if you do not fully extend or clear the bar. Use assistance if necessary. Push-ups: chest to the floor, arms fully extended when you come up. Do knee push ups if you can't do a full push-up properly. Air squat: Chest out, butt back. Your butt should be below your knees in the down position and then stand all the way up. Here is a video of that one:

http://media.crossfit.com/cf-video/CrossFit_AirSquats.mov

If you are good at pull-ups with no assistance you can start do the kipping pull-up. This will help you do pull-ups faster using the momentum of your body which means more pull-ups in less time. Watch the following two videos:

http://media.crossfit.com/cf-video/CrossFit_AdrianKippingPullUps1.mov
http://media.crossfit.com/cf-video/CrossFit_AdrianKippingPullUps2.mov

WOD • Cindy
as many rounds as possible in 20 minutes

• 5 pull-ups
• 10 push-ups
• 15 air squats

I did 14 rounds with a red band for assistance on the pull-ups. Have at it!