CrossFit:
Main
AMRAP 30 min: *E5 min, including 0, run X meters
5 pullups
10 pushups
15 squats
Lvl6: 400m (sub 8 min mile), strict pull ups, toe pushups *wear 20/14# vest if possible
Lvl5: *same as level 6, minus vest, kip pull ups if needed
Lvl4: 300m (sub 9 min mile) banded pull ups how you tested in, toe push up down- knee push up up
Lvl3: 300m (sub 9 min mile), pullups how you tested in, knee pushups
Lvl2: 200m (9+ min mile), pullups how you tested in
Lvl1: 200m (9+ min mile), pullups how you tested in
QuickFit/ At home WOD:
Main
AMRAP 20 min:
5 ring rows, 10 pushups, 15 air squats
*E5 min including at 0; 100-200m run (bike 2x distance)
