The WOD - SAT, 18JUN11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

WOD:
"Cindy"
AMRAP in 20min of:

Advanced*

Pull up, 5 reps

Push up, 10 reps

Squats, 15 reps
*With a vest

Rx

Pull up, 5 reps

Push up, 10 reps

Squats, 15 reps

Intermediate

Banded Pull up, 5 reps

Push up, 10 reps

Squats, 15 reps

Novice

Jumping Pull up, 5 reps

Push up, 10 reps

Squats, 15 reps

Post time or rounds to comments.