CrossFit
AMRAP 20 min;
1. 10 burpee box jump overs
2. 15 calorie bike
3. 20 wallball (scale accordingly with 1-2 sets decreasing height or squatting to depth of ball with no throw)
Lvl6/5: 24/20” jump on-over, 20/14- 10/9′
Lvl4/3: 24/20” jump or step, 20/14 9/8′ (scale bike down to 10-12 cals)
Lvl2/1: any” jump or step, 14/10, 9/8′ (scale bike down to 8-10 cals)
Longevity
AMRAP 20 min;
5 updown-box jump/step overs
10 calorie bike
15 squat/squat to ball or box for depth
QuickFit/ At home WOD
AMRAP 20 min;
5 updown-box jump/step overs
10 calorie bike
15 squat/squat to ball or box for depth
