WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Another benchmark workout that nearly anyone can do with access to a pull up bar. If pull ups are a problem, grab a band and self assist, get an assist from a partner or pull up (pun) a sturdy bench and do jumping pull ups. However you do them, do the reps if you can.

Squats are done with body weight only, done to just below 90 degrees and done fast. Let this stretch out your lower back, release the hip and engage the hamstrings. "Butt wink" is normal for newbies and means you need to keep at it and loosen those hip flexors and hamstrings. Most normal knee issues (and we all have them) go away with deep squats. The hamstring and the quad work in balance and this keeps the patella aligning correctly. Done half way down is quad-centric causing the patilla to not track right and should give you problems. However something is better than nothing, so do what you can. A little deeper each session and you'll see increases in flexibility and strength.

If just below 90 degrees is too much of a challenge for right now, do them to a chair or bench. If you need more help, find a sturdy rail and grab on to self assist. However you do them, do the reps.

Push ups can be done on the knees if needed. However you do them, do the reps.

All the movements can be broken up into lesser reps but must be done in order. Do not move onto the next movement until all the reps for that round are done.

A beginner might get 5 rounds. A veteran Crossfitter should be bumping 20 or more rounds. EZ Street will be at about 20, Root Beer at 16, Captain at 10 and Mongoose right around 18.

Enjoy.