Friday December 3, 2021

29
Nov

Friday December 3, 2021

Crossfit
Main
Teams of 2 ‘Cindy’ AMRAP 20 min;
5 pullups, 10 pushups, 15 squats
*partition work anyhow between both partners, with only 1 partner working at a time

Lvl6: strict pullup- unassisted, toe pushups
Lvl5: kip pullup- unassisted, toe pushups
Lvl4: kip pullup- assisted, toe pushup down- knee pushup up
Lvl3: kip pullup- assisted, knee pushup
Lvl2: ring row, elevated pushup- low box
Lvl1: ring row, elevated pushup- high box

Quickfit
Main
AMRAP 20 min;
5 ring rows
10 pushups
15 air squats

Lvl3: ring row with feet even with cage post, toe push ups, air squats
Lvl2: ring row with 1 step back from cage, knee pushups, squats to med ball
Lvl1: ring row with 2 step back from cage, elevated box pushups, squat to box