CrossFit
20 MIN AMRAP
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating
*After every 3 rounds, row 500 meters.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating
*After every 3 rounds, row 500 meters.
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 knee push-ups
20 walking lunges
*After every 3 rounds, row 500 meters.
Purpose and Desired stimulus:
– Open style practice
– Crossfit,com is a good indicator for movements we may see in open
– Hybrid Cindy and Mary
– choose gymnastic moves that allow you to keep moving throughout with no bottlenecks
– choose a row pace that is quick but allows you to maintain on the other movements
MFit
Warm up: 2 rounds:
1 min row
10 bird dogs
5 squat to stands
5e banded rev lunge
4 rounds:
BB RDL x10-12 reps
rest 0:30
FFE split squat x10-12e
rest 1 min
Conditioning:
3 RFT:
15/12 cal row
15 Wall balls
45 DU/SU
Mobility:
10-12 Jefferson curls
1 min e Pigeon pose