CrossFit
Main:
Cindy-ish’ 2-person teams, split work however needed to accomplish work.
AMRAP 20 min:
5 pullups (performed how you tested for test week)
10 situps
15 wallballs
Lvl6/5: GHD situps, WB 20/14# 10/9′
Lvl4/3: half GHD/range, WB 20/14, 9/8′
Lvl2/1: abmat situps, WB 14/10, 9′
Longevity
Main:
AMRAP 20 min:
5 ring rows
10 situps/plank hold
15 air squats (squat to box/ball if needed)
QuickFit/ At home WOD
Main:
AMRAP 15 min:
5 ring rows
10 situps/plank hold
15 air squats (squat to box/ball if needed)
