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To find out correct pacing strategy, do 10-minute EMOM of 1 round of Cindy. Try these 15 CrossFit WODs—workouts, for those uninitiated—at home to get fit without extra equipment or spending extra time in the gym. Use as many sets each minute as needed. Figure out how long it takes you to comfortably do a single round, then try to hold that pace the entire time. To make the exercise more challenging go into a full, deep squat. You should be able to move quickly from one move to the next in less than five seconds, even as you fatigue in the later rounds. AMRAP (7min) Run 200m Cindy 5 Pull Ups 10 Push ups 15 Squats. WOD Fever represents CrossFit athletes, weightlifters, bodybuilders, and anyone who has a "workout of the day". Home; About; Search for: Skip to content. Posted on August 8, 2015 by chadsnuts. Eva WOD. 7. Posted by: cjolicoeur on: March 25, 2010. Try to race with the clock to get the best score possible. Squeeze the hips forward as you push back up. Score is the total number of rounds and reps completed before the 20-minute clock stops. If you have access to one, you can also use an assisted pullup machine. AMRAP: Run 200 M 1 Round of Cindy Run 200 M 2 Rounds of Cindy Run 200 M 3 Rounds of Cindy Etc. Categorized as a benchmark workout, the Cindy WOD is "as iconic as CrossFit workouts come," says Tony Milgram CF-L1, coach at ICE NYC in New York. On a 20-minute clock, perform as many rounds and reps as possible (AMRAP) of the work in the order written. 303 Creek St Unit 1&2 Yelm, Wa 98597. As a Team of 2 complete as many rounds as possible in 22 Minutes of: Max Rounds of “Cindy” 5 Pull-ups (Or 2 Muscle-ups) 10 Push-ups 15 Air Squats. When Partner 1 finishes the run, the partners switch with Partner 1 picking up where Partner 2 left off in the Cindy AMRAP. 21-15-9 reps of squat cleans (135/95lb) and ring dips. Next Post Today’s WOD . Online training program which consists of 3 new workouts per week! “Cindy” 20min AMRAP. Cindy: 5 Pull Ups 10 Push Ups 15 Air Squats *If you have a weighted vest, wear itRead more. Warm-up: run/bike or Row on your own 5 minutes into class as a group: Leg Swings all … Main menu. 3 Workouts to help you strengthen and improve your engine for Crossfit. 21 – 15 – 9: thruster 95/65lb or 42.5/30kg; pull-ups; Resources . If you can’t keep up with EMOM, switch to Cindy and do as many rounds as possible within the 30 minute time cap. I completed 8 rounds total. Wod 10 (Male 2 and Female 2) Elite version For time - Time Cap 17’’ M2 - F2 5 rounds of 14 cleans 50/35kg 27 pull-ups Scores 9 & 10 : Sum of Time M1+F1on WOD 9 and sum of Time M2+F2 on WOD 10 Somme des temps M1+F1 sur le WOD 9 et Somme des temps de M2+F2 sur le WOD 10 Already a subscriber? Ideally, you want to be on a chin up apparatus, such as a power rack, where you can rest in an upright position where you don’t have to jump down from the bar (with a power rack you can rest your feet on the safety bars to the sides). Cindy Rather than aiming to complete the required reps as quickly as possible, the Cindy WOD always lasts exactly 20 minutes. Foam roll & stretch … Perform banded pull ups if you are unable to perform the exercise without assistance. With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able. CrossFit WOD #1: Half Cindy. Posted on August 7, 2012 by CFTB. Home; About; Post navigation ← Previous Next → Running with Cindy. Strength WOD Overhead Press (Strict) For Load 5-5-5-5-5 WOD 3RFT 400m run 4 Rounds of STRICT Cindy (5 Pull, 10 push, 15 Squat) Mikko Salo does Fran. Most intermediate athletes can perform these movements unbroken for a long time. The #1 key to maximizing your score on this workout is knowing your per round pace on Cindy. deadlifts Handstand push-ups . Search. Most of the exercises are approachable by all skill levels, but the total volume should be reduced by decreasing the reps of each. Contrary to “AMRAP” Cindy, Chelsea works as a every minute on the minute Crossfit WOD. On a 20-minute clock, perform as many rounds and reps as possible (AMRAP) of the work in the order written. Nov 1, 2020 - Explore Robert Turner's board "Metcon WODs" on Pinterest. Use those 15 reps as recovery. We're sorry but wod-time-calculator doesn't work properly without JavaScript enabled. This Hero WOD, like many, is long and grueling. Here are the 10 best pro WOD tactics. Heavy Fran Workout. It’s a max effort strength WOD rather than a metabolic conditioning WOD. But you should know that running as fast as you can otherwise it will exhaust you and even die. Do not be the person who does this. Please enable it to continue. The online home of Runner's World magazine. But, there are a number of named WODs that are regarded as benchmark workouts where you’re likely to see the workout come up again with the same repetition and set scheme. Full range of motion movement is better.Beginner5 Ring Rows10 Incline Box/Bench Push-Ups15 Air Squats, Background: “Cindy,” typically thought of as one of CrossFit’s classic “Girls” workouts, has been around since 2005, but was not actually named as one of “The Girls” in a 2010 CrossFit Journal article. 1 round is equal to 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats. By the end of this WOD, you should be wondering what happened to your arms. Join our community and follow us for more WOD BOD Interviews, fitness news, training tips, and deals on gear. “Cindy” was first posted on the CrossFit Main Site (along with “Mary,” which included in the list of The Girls mentioned above) as the workout of the day for Saturday, May 14, 2005 (050514). Hero WOD JT For time: We suggest breaking the twenty-minute workout into four sets of five minutes. 3 Interval Running WODs for Crossfitters from Chris Hinshaw. Even though twenty minutes is a relatively short period of time to work out, it is still a long time to be working out without a break, which is what you will be doing. Perform five pull-ups, 10 push-ups and 15 squats for as many rounds … 2. Glance at the clock before you start a new round during the … 1 talking about this. Conditioning: 5 Rounds for time: 400m Run 5 Dumbbell Man-makers (40#/25#) 10 Pull-ups. 5 Pull-ups ... We want to make every WOD your best WOD. See this thread on the message board for more discussion of the protocol, and this WOD demo for a visual. The pull ups are all about the lats and biceps. See more ideas about wod crossfit, crossfit workouts, metcon. ... Cindy es un AMRAP. Stretch your arms out parallel as you lower down into a squat position. Follow these guidelines to make sure that you keep it clean: Once you have got your form down on all three exercises, and are determined to maintain proper form once you begin to get fatigued, you need to make sure that your transitions between moves don’t waste time. Etc. So, if your goal is to get 30 rounds in twenty minutes, balance that total out over four sessions. WOD – 4/23/2018 “Running Cindy” Home; Our Blog; WOD – 4/23/2018 “Running Cindy” 22. 6. Now set a goal of how many sets you will be doing in those five minutes. Don’t be fooled by the name – Cindy WOD is one tough mother of a workout. Leave a Comment Yesterday was full of firsts for the puppy and I. Cindy is 20 minutes of 5 pull ups, 10 push ups, 15 air squats. Repeat, adding another Clean-and-Jerk each round until the round of 10 followed by a final round of “Cindy.”Score is the time on the clock when the last round of Air Squats is completed. Man I hate running. First posted September 19, 2003. ½/¾/5/6/7/8/9/10 reps with the same weight. When you move on to the push ups, which target the chest and triceps, your back and bis get some respite. #1. As many rounds as possible in 20 minutes: 5 pull-ups, 10 push-ups, 15 air squats. Why she loves it: “I’m a frequent traveler and I love ‘Cindy’ because it is a bodyweight routine that can be done just about anywhere, as long as there is a pull-up bar (e.g., hotel gym, playground, park, etc.). This lengthy workout is a grind, so stay around 80-85% of your max pace. Cindy lunacy: AMRAP (7min) Run 800m then Cindy 5 Pull Ups 10 Push ups 15 Squats. Keep your back arched as you sit back as deep as you can. Go down until your hamstrings are parallel to the floor. Blood sugar problems affect millions; Friday's WOD and results; New Digs!! Finish with another quarter-mile run. Put your head down and do work for 20 minutes. Alternatively, you can perform jumping pull ups, ring rows, the TRX body row or banded pull downs. Both workouts combine the same exercises: pull-ups, push-ups and squats. We ran for the first time in over 8 months. WOD Postings. Power Elizabeth by Amundson . If you’re unfamiliar, a “WOD” is the workout of the day, and every CrossFit gym or “box” programs their own daily WODs. There was a 12 minute time… Menu. Wednesday 210303 . The Running Sandwich. Most CrossFit gyms post one workout each day for their members and online followers to complete. The good news is that you will recover quite quickly. Well, the development of endurance and enhances power is crucial, but it is most important to know that it takes time to build up. Whereas some of the named workouts may be complex in terms of multiple movements, some are actually very simple. The air squat is a deceptively simple move. Here is what it involves: But that’s not it – you keep going, and going and going . Know Your Round Pace. Running Cindy wod 3-20-15 Running with Cindy – WOD 1000 meter Run 5 Rounds Cindy (5 pullups, 10 pushups, 15 air squats) AMRAP. Yes, that really is the WOD. Resources. testpleaseblog. Whether you have a fully-fledged garage gym, or only a pair of jump ropes – we’ve built a list of WODs you can do virtually anywhere, without any equipment or gear. Run 200m 5 pullups 10 pushups 15 squats. Cindy is an AMRAP-style workout, so the goal is to complete as many rounds of the following three-movement circuit as you possibly can before a twenty-minute timer goes off.Your score is how many rounds—and the resulting total number of reps—you complete. First posted September 12, 2003. The Loredo WOD is a classic CrossFit hero workout combining multiple bodyweight exercises with a cardio exercise—in this case, running.. You’ll do over four hundred repetitions plus a mile and a half of running in this workout. The only rest you should take is during the 15 air squats. Admittedly, that might sound a little intimidating. 2 talking about this. One of the best choices that you can make when you’ve only got a limited amount of time to train is the Cindy WOD. Use The First 5 Minutes To Feel Out Cindy. Partner 1 must run 400m while Partner 2 completes max rounds of “Cindy”. Warm-up: Row 250m, 25 ball slams, 25 tire jumps. I should be there around 1430 and I'll bring socket wrenches and a drill. Finish with a half-mile run. How do you score the "Cindy" workout? Deadlifts were coming.Strength WOD: A Deadlift Bodyweight Ladder. cleans Ring dips . There is no rule against how you break up your pull-ups, push-ups, and squats. Only allow yourself a maximum of 10 seconds between reps. Of course, it is very easy to start cheating on push ups, especially when you are focused on going for a time. 3. With 1,000,000+ readers and 5,000,000+ pageviews monthly, from more than 185 countries, it connects the worldwide fitness community. We're sorry but wod-time-calculator doesn't work properly without JavaScript enabled. This is your chance to bring friend or family member that may be interested in CrossFit. ♂ 95 lb. When you get into 10 plus rounds, you will more than likely find yourself failing after 3 or so reps. 15 Air Squats *If you have a weighted vest, wear it. Posted by Bussom36 at 10:00 AM. Likewise, when you do your air squats, the upper body muscles get a break. Use as many sets each minute as needed. Elizabeth WOD. Time cap 10 mins. Diane Workout. Post number of minutes completed to comments. Your goal is to get as many reps as you can within 20 minutes. There are a number of things that you can do to scale down this workout according to your ability levels. Do 5 fast rounds of the following: 15 lunges each leg with a moderate-weight barbell, 60 jumps with a jump rope. As a functional fitness athlete, you absolutely hate to miss a WOD. Post navigation. As things get tougher, the challenge will be more mental than physical. Intermediate Option For time: 40 burpees 400-m run 80 push-ups 400-m run 120 walking lunges 400-m run 160 squats 400-m run 120 walking lunges 400-m run 80 push-ups 400-m run 40 burpees. During the air squats, relax your upper body and hands as much as possible. Login. Score is the total number of rounds and reps completed before the 20-minute clock stops. AMRAP: Run 200 M. 1 Round of Cindy. On the minute (until you complete 100 reps of thrusters). Elizabeth 21-15-9 reps for time of: 135-lb. Rest 1min. Michael C. Roy is made up of five rounds for time of 15 deadlifts at 225lbs, 20 box jumps (24-inch box), and 25 pull-ups. If they decide to sign up, you will receive 50% off next months dues. With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able. Somedays, our schedules are just too busy to make it to the gym. First posted December 29, 2004. BBQ steak, sliced cucumbers and some avocado with lemon juice. Since this WOD is 20 minutes, you'll need to be at a steady pace throughout most of the workout - a fast pace out of the gate will hurt your score. 2 minutes of rest after each round #yomequedoencasa #wodencasa #fit #fitness #fitnesslife #fitnessmotivation #lovesport #locura #manicomiofit #nevergiveup #crosstraining #crossfit #quito #ecuador #lovefitness #yoapoyoamibox #miboxmifamilia #strong#covid_19 #sport #frontsquat #wodencasa #wods #fitneswoman #fitnessstudio#coachmujer #running While you do not want to fatigue yourself begin, you begin the Cindy WOD, you still need to be sufficiently warmed up. WOD. Some fire breathers will up the reps per round (10 rounds of: 10 pull-ups, 20 push-ups, 30 squats) but that won’t work for many. Upgrade to "Beastmode"to search, sort & filter every WOD in our database - and more. Online training program which consists of 3 new workouts per week! ** Alternate to pick up and complete max rounds of Cindy after each run (one is always running while one is working) Advanced RX Class: Strength WOD: 10 x 1 of the complex: 1 Snatch Grip Deadlift + 1 Hang Snatch (full) * 1 min. One of the great attractions of Crossfit workouts is that they allow you to get a killer of a workout into a compressed time span. SEAL Grinder PT Specializes in specialize in Training, Gear Reviews, Workouts, Fitness and Navy SEAL content by a team of Navy SEALs. To increase the intensity you may do push ups on an inclined box, from a bench, using the TRX suspension strap or using a bar in a rack. Diane 21-15-9 reps for time of: 225-lb. Strength WOD Overhead Press (Strict) For Load. The difference is that most beginners can’t finish Angie in the same way that they can with Cindy. Most of the exercises are approachable by all skill levels, but the total volume should be reduced by decreasing the reps of each. Perform a few air squats, scapular hangs (pull your shoulder blades together) and incline push ups. With a running clock, as fast as possible perform all of the movements in the order written. Post number of minutes completed to comments. 12. Team WOD: Running Cindy AMRAP. Fran 21-15-9 reps for time of: 95-lb . While you do not want to fatigue yourself begin, you begin the Cindy WOD, you still need to be sufficiently warmed up. Login, Join WODwell to add this WOD to your collections, Capt Kickapoo (6), Gunny T (5), Dawson (5), StrikeFO (4), Access to thousands more workouts and advanced filters to help you find the workout you need, Plus 365 days of workout inspiration from the, Unlock more categories containing advanced filters for, Find the workout you want with advanced filters like modality (gymnastics, weightlifting, cardio) and target area (upper body, lower body, core), Access 365 days of workout inspiration from our. En este wod no vas a parar de correr por lo que cálzate unas cómodas zapatillas que te ayuden a hacer el mejor tiempo: 800 metros de carrera 400 … Elizabeth Workout . When we lived at the old place in Roger Compare to 160411. You may also choose to scale the entire Cindy WOD by reducing the time to 15 minutes and/or changing the rep scheme to 9, 6 and 3 (air squats, push ups, pull ups). Score: Numbers of reps completed. “Cindy” is a WOD (Workout of the Day) done in Crossfit gyms around the world. All you will need is a pull up bar and your body. Siete WOD's de CrossFit perfectos para principiantes. Apr. Do a quarter-mile run followed by 40 air squats, 30 sit-ups, 20 burpees and 10 pull-ups. CrossFit Benchmark WOD - Cindy - my score: 22rnds+ - YouTube New CFY Website; Crossfit; The Movement Fix; Travel WODS; 07-08-2015 "Running Cindy" NEW WEBSITE: www.crossfit-yelm.com HAPPY BIRTHDAY ARIC!!!!! 7/4/15- Running CIndy HAPPY 4th July!! If you cannot perform normal pushups as the rounds go by, you may drop to your knees. Please enable it to continue. until 20 minutes is up. In those 20 minutes you do repeated circuits of five pull-ups , ten press-ups and 15 air squats . Strategy for this workout is very similar to ‘Cindy’. You will not be benefiting yourself. Running news, training advice, inspiring stories, running shoe reviews, gear tips, and more. CINDY – 20 minute AMRAP(as many reps as possible): What was comfortable at the beginning will get very uncomfortable about half way through. Skip to primary content. 10 Push Ups. One great way to split up the body-weight exercises — and hopefully avoid the same burnout Heilig did on the push-ups — is to organize them like "Cindy" (another well-known CrossFit WOD). Time cap: 25'00'1 round Cindy100 m run2 rounds Cindy100 m run3 rounds Cindy100 run .... etc Running Cindy Results Great effort by everyone today! Common sense will dictate that you will be able to do more rounds in the earlier rounds. The Movement Fix. The Brutality: Wednesday 210303. "It's one of the few workouts that almost every single CrossFitter in the world has done, and will repeat every few months to measure their progress." It won’t leave you as “gassed” as Helen or Cindy will, but it will tax your muscles and nervous system heavily. 5-5-5-5-5. Cindy Workout. They are the one that you will probably fail to hit your required reps on first. Saturday…..Deadlift Ladder…..”Running Cindy”….Med-Ball Situps. AMRAP. For Time. The Cindy WOD Strategy 1. Run 200 M. 3 Rounds of Cindy. That being the case, here is an example of how you can break it down: All you need to do now is to focus on hitting your five-minute goal.​. NEW WEBSITE: www.crossfit-yelm.com. Rest 1min. Show them what it’s all about. Wednesday's WOD; Filthy Fifty Results; Filthy Fifty; Why we do CrossFit; Happy easter! This will all get easier once we get the pull-up system and plyoboxes assembled tomorrow. Therefore, do not start performing quarter push ups, lifting your butt up into the air or dropping your head so that you are only moving a couple of inches. As with Cindy, Angie is all about bodyweight. Jumps and Lunges. Angie is a slog, and comprises: 100 … AMRAP (7min) Run 400m then Cindy 5 Pull Ups 10 Push ups 15 Squats. Stand with feet shoulder width apart, your feet parallel and toes pointing forward. Push, Pull, Run . Cindy is a full body workout that consists of only body weight exercises. Cindy is all about staying consistent for full 20 minutes. 21-15-9 reps of deadlifts (225/155lb) and handstand push-ups. 21–15–9: - 60/42,5kg squat cleans - ring dips. thruster Pull-ups . Elizabeth Workout. Because each of these three movements hits different muscles in your body, you will be able to move fluidly from one movement to the next without taking any rest. Run 200 M. 2 Rounds of Cindy. WOD Name. Choose a pace you can sustain for 20 minutes. WU - Double Unders & HSPUs 10,15,20,25,30 & 10,8,6,4,2 20 min Amrap 5 pull ups 10 push ups 15 squats 2 wall touches *when you have completed your last squat each round you will complete a wall to wall touch, your choice what direction to run but you must touch both side walls. David Healey. Most people use “Cindy” (20 rounds of: 5 pull-ups, 10 pushs-ups, 15 air squats) to cycle through the reps. WOD … Cindy Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats . Score: Numbers of reps completed. WOD Strats- MURPH: One Mile Run; 100 Pull Ups; 200 Push Ups; 300 Air Squats; One Mile Run; WOD Strats – Helen: 400 meter (quarter mile) run ; 21 kettlebell swings with a 24 kg (53 pound) kettlebell; 12 pull ups; WOD … They described the workout as “Chelsea’s” less patient twin sister.” See also (variants): Cindy XXX, Hard Cindy, Chelsea, Candy, Mary, Maggie, Fundraiser WOD for Follicular Lymphoma Foundation, Already a subscriber? Intended Stimulus “Dirty Thirty” should feel light and fast. 27-21-15-9 reps for time of: Squat cleans Ring dips ♀ 65 lb. In: Uncategorized; Leave a Comment; Sunday, March 14, 2010. You can also squat holding a rig or a ring. Don’t judge a book by its cover though, as some of those simpler-looking WODs can turn out to be the hardest. Upgrade to "Beastmode"to search, sort & filter every WOD in our database - and more. Share. My post WOD meal. Whether you’re the fittest in your gym or not, that many reps means you can get a good score simply by pacing and staying disciplined. Annie Cell 206-914-6929 . Here’s how you can do it: GarageGymBuilder is participant in the Amazon Services LLC Associates Program. Compare to 160411. Skill: Deadlifts! Es el entrenamiento por excelencia … Then perform a round of Cindy WOD at 50 % effort. Keep all three exercises within close proximity of each other – you do not want to be wasting time running across the room! Practiced with PVC then used the 15# bar, paying careful attention to form: 5 x 15# 5 x 20# 5 x 25# 3 x 30# 3 x 35# WOD: 5 rounds of. Let’s break down our Cindy WOD strategies in terms of exercise (take a look at the master list of CrossFit Hero WODS). 20 Min. This is not a WOD for CrossFitters with superb bodyweight strength and endurance. But when you see that you have 3 minutes left, put your foot on the gas pedal and go! Final Cindy WOD … See more here, Let’s break down our Cindy WOD strategies in terms of exercise (take a look at the, Supplements for Weight Loss and Muscle Gain, Top 5 Nitric Oxide Supplements Reviewed and Rated, Best Schwinn Stationary Bikes Reviewed and Rated, Plyo Box: How to build a box jump - Garage Gym Builder. Out of all the CrossFit Hero WODs, 'Murph' stands alone. What is great about Cindy is that people of all different fitness levels can do this workout because every exercise can be easily modified. Quick NavigationWhat Numbers Should I Aim For?Scaling Up to CindyCindy StrategiesPull Ups Push Ups Air Squats Transitions Break It Down Warm Up Final Cindy WOD Tips. Here’s our list of 20 CrossFit WODs you can do at home. Cindy: 5 Pull Ups. 20 Min. Then perform a round of Cindy WOD at, 21 kettlebell swings with a 24 kg (53 pound) kettlebell. 1 round is equal to 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats. Other Cindy WOD Strats. Here’s how you can do it: Perform a few air squats, scapular hangs (pull your shoulder blades together) and incline push ups. Running Cindy. WOD WOD W n 10 rounds 500 meters run. . Description. Fran Workout. It's a brutal combination of calisthenics and running. For Time. Let’s take a look at them, exercise by exercise: Perform box squats to go down to a parallel squat level. That is why you need to break that twenty minutes up in your mind to allow you to stay focused. ... Write this WOD up on the whiteboard in big, clear writing–the last thing you want to do is waste time figuring out what movement comes next. - Beginner: 11-12 rounds- Intermediate: 13-17 rounds- Advanced: 19-22 rounds- Elite: 24+ rounds. Pull-ups where the chin never actually makes it over the bar or push-ups where the chest never touches the ground will not help you get any closer to an Rx pull-up or push-up. 10/22/14- Running CIndy Tots Class this Friday from 5-5:30. Do 20 rounds of Cindy. The benchmark WOD Cindy is a good example. Despite that, it remains one of the most popular CrossFit workouts. Hero WOD JT For time: All you will be doing is deluding yourself into thinking that you are fitter than you actually are. This Hero WOD, like many, is long and grueling. This brutal hero WOD in honor of Marine Corps Sgt. AMRAP of Cindy in the remaining 30 minutes: 5 pull-up; 10 push-up; 15 squat; Your result is rounds of Cindy completed. JOIN OUR COMMUNITY OF FITNESS FANATICS. Cindy. BOXROX – Competitive Fitness Magazine is the world’s biggest online magazine for fans of CrossFit® and functional fitness. It was 64 degrees at sun-up at the Barn. CrossFit es una marca registrada en la Unión Europea, [1] propiedad de CrossFit Inc., que designa un método de entrenamiento basado en ejercicios constantemente variados, con movimientos funcionales ejecutados a alta intensidad. The Air Squat The Clean The Jerk The Pull-Up The Push-Up Usually, this will evidence itself by not maintaining a neutral spine (such as by rounding your back) or by not going down far enough on the squat. Yelm Wod Dogs. Team WOD: Running Cindy AMRAP. . Ideally, all rounds should be the same pace and you won’t need to rest at all within the workout. 1 mile Run 3 Rounds of Cindy (5 Pull Ups/10 Push Ups/15 Air Squats) 800m Run 3 Rounds of Cindy 400m Run 3 Rounds of Cindy 200m Run.

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