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CrossFit 'Cindy'

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description CrossFit 'Cindy' Overview

CrossFit Cindy is a widely recognized workout designed to assess full-body fitness. This benchmark exercise involves completing five pull-ups, ten push-ups, and fifteen air squats repeatedly over twenty minutes. It’s frequently used by CrossFit athletes seeking to measure their progress and competitive performance. Individuals training for endurance, strength, and conditioning benefit from this challenging routine, particularly those new to the sport or interested in familiarizing themselves with Metcon (Metabolic Conditioning) workouts.

help CrossFit 'Cindy' FAQ

What exactly is the CrossFit Cindy workout?

Cindy is a 20-minute AMRAP: 5 pull-ups, 10 push-ups, and 15 air squats repeated for as many rounds as possible. It is one of CrossFit's classic benchmark workouts.

Why is Cindy considered a full-body benchmark?

It tests pulling strength, pushing endurance, leg stamina, and pacing in one simple bodyweight format. Because the movements repeat for 20 minutes, it exposes both muscular fatigue and conditioning.

How can beginners scale Cindy?

Beginners often use ring rows or banded pull-ups, elevated push-ups, and controlled air squats. The structure can stay 5-10-15 while the movement difficulty is adjusted.

What is a strong Cindy score?

Scores vary widely, but completing 15 to 20 rounds is a solid target for many trained recreational athletes. Competitive CrossFit athletes may push well beyond that while keeping full range of motion.

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