Brian says he misses all of his 6:30 peeps. He was so sad he repeatedly put this bar over his head.
ENDURANCE
As many rounds as possible in 40 minutes
(all done at 65% intensity)
Row 1200m
15 no push up burpees
Spin bike 5 minutes w/ moderate to heavy resistance (seated or standing)
20 Anchored Situps
Repeat
FITNESS
A. Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
B. Seven rounds for time of:
7 Dumbbell Push Press
7 Burpees
7 Push-Ups
7 Pull-Ups
AIM
A. Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
B. Seven rounds for time of:
7 Handstand Push-Ups
7 Burpees
7 Ring Dips
7 Pull-Ups
SPORT
A. For max reps/time of:
L-Sit x Max Hold
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
Rest exactly 60 seconds
L-Sit x Max Hold
Rest exactly 60 seconds
60 seconds of Toes to Bar
B. Two sets for max reps of:
60 seconds of Muscle-Ups
Rest exactly 60 seconds
C. For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lb)
30 Squat Cleans (135/95 lb)
40 Burpees Over the Barbell
(lateral jump over is fine, but must be two foot jump and two foot land)
CROSSFIT MOMS
Advanced
3 rounds
12 pull ups
12 push ups
12 pull ups
12 push ups
Intermediate
3 rounds
9 pull ups or progressions
9 push ups
9 pull ups or progressions
9 push ups
Beginner
3 rounds
6 pull up progressions
6 push ups
6 pull up progressions
6 push ups