Strict Pull Up and Handstand Cindy

CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 1RM shoulder press. This was last tested on 1/4. Your goal is to beat your previous number by 5#s.

– Metcon: Kinda like Cindy but harder.

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A: Shoulder Press (Find a 1RM. 5-4-3-2-1+. Rest 2:00)


B: “Strict Cindy w. HSPU” (AMRAP – Rounds and Reps)


5 Strict Pull-ups

10 Handstand Push-ups

15 Air Squats

Accessory Work

C: Metcon (Weight)

C1) KB Windmill: 3 x 6 ea. Rest 30s.

C2) Banded Facepull-aparts: 3 x 75. Rest 30s.

Go for as heavy as you can do full range of motion on windmills.

Categories: WOD

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