Monday 7/23
CrossFit: Madison Triplet 2017′ 5 rounds for time of: Run 400m 7 hay bale clean burpees Longevity: Run/Bike/Row 5 min max distance at each station Quickfit: Mini-Cindy AMRAP 10 min: 5 ring rows 10 push-ups 15 squats
CrossFit: Madison Triplet 2017′ 5 rounds for time of: Run 400m 7 hay bale clean burpees Longevity: Run/Bike/Row 5 min max distance at each station Quickfit: Mini-Cindy AMRAP 10 min: 5 ring rows 10 push-ups 15 squats
CrossFit: AMRAP 20 minutes of: 5 chest-to-bar pull-ups 10 wall-ball shots 15 kettlebell swings Longevity: AMRAP 15 min: 5 ring rows 10 wallballs 15 russian KB swings Quickfit: AMRAP 10 min: 2 burpee, 2 KB deadlift 4 burpee, 4 KB deadlift 6 burpee, 6 KB deadlift…
CrossFit: gymnastics/skills/asymmetry Skill: Rope Climb/ HShold/ V-ups skill Alternating EMOM x 18min (6 sets) 1. Rope Climb 2. Handstand Hold 3. V-up Longevity: Alternating EMOM x 18 min (6 sets) 1. Rope Lowers 2. Prone Plank Hold 3. Hollow Hold/ Tuck Hold Quickfit: 3 rounds for time: 5 Dumbbell Box Step-Overs 10 Ring Rows 15
Great positioning on the hollow and arch swings tonight! CrossFit: Gymnastics/Skills/Asymmetry A. “Tabata” Ring Support Holds and Ring Support Bottoms: 8×20 secs / 10 secs B. Ring Rows (False Grip)s 3×10 C. Beat Swings 4×8 Quickfit: 2 min Assault Bike max cals 25 Russian Swings 1:30 min Assault Bike 20 Russian Swings 1 min Assault
CrossFit: Test Day #2 Fran 21-15-9 Thrusters Pull-Ups Longevity: Unweighted Fran 21-15-9 Air squats Ring Row Quickfit: AMRAP 15min: 5 cal Assault Bike 10 Wallball 15 Ring Rows
4 sets of: Ring Row x 12 reps Hollow Hold x 30-45 seconds Farmer’s Walk x 100 Meters Plank Hold x 45-60 seconds