Monday April 3, 2023

CrossFit;

Main;

‘Mary or Cindy’

Lvl6/5: If you tested into HSPU with no/1 abmat, can do pistols and tested into unassisted pullups;

AMRAP 20 min;

‘Mary’

5 handstand pushups

10 alt. leg pistols

15 pullups

Lvl 4/3/2/1: ‘Cindy’

AMRAP 20 min;

5 pullups, 10 pushups, 15 air squats

Lvl4: banded pullups, toe pushups, squat

Lvl3: banded pullups, toe pushup down-knee pushup up, squat

Lvl2: banded pullups, knee pushups, squat

Lvl1: ring rows, elevated pushups, squat to ball/box

Longevity;

Main;

AMRAP 20 min;

5 pullups, 10 pushups, 15 air squats

Lvl3: ring row, toe pushup, squat

Lvl2: ring row, knee pushups, squat

Lvl1: ring rows, elevated pushups, squat to ball/box

QuickFit/At home;

Main;

AMRAP 20 min;

5 pullups, 10 pushups, 15 air squats

Lvl3: ring row, toe pushup, squat

Lvl2: ring row, knee pushups, squat

Lvl1: ring rows, elevated pushups, squat to ball/box