Friday, June 29, 2018


Joint Prep for 15 minutes



AMRAP in 20 minutes:

kipping chin ups/pulls ups x 5

push ups x 10

air squats x 15

NOTE: for the upper body push and pull: if you are able to do the prescribed movements, but not the prescribed rep scheme, simply reduce the reps.

No kipping pull ups? 3 assisted jumping ring chin ups

No push up? follow gymnastics progressions and do 7 reps

Cindy was the first CrossFit workout I ever did and I fell completely, madly in love, after those 20 minutes. I didn't know what a kip was, so I did some poorly executed strict chin ups. And my push ups were not great either. But I didn't care. I just wanted to get better. It was that simple.

I hope you enjoy this workout and experience a similar feeling of exhilaration.

And for those who have already battled this workout, I hope you smash your numbers.