That’s our Debbie, at it again!
Endurance
10 rounds for time:
300m row
9 burpees
FITNESS
A. Three sets of:
Strict Dumbbell Overhead Press x 6-8 reps @ 21X1
Rest 90 seconds
Side Plank x 45-60 seconds each side
Rest 90 seconds
B. Two sets for times of:
Row 500 Meters
15 Burpees
15 Wall Ball Shots
Rest 2 minutes
AIM
A. Three sets of:
Strict Dumbbell Overhead Press x 6-8 reps @ 21X1
Rest 90 seconds
Side Plank x 45-60 seconds each side
Rest 90 seconds
B. Two sets for times of:
Row 500 Meters
25 Push-Ups with Hand Release
15 Hang Power Snatches (95/65 lbs.)
15 Wall Ball Shots
Rest 2 minutes
SPORT
A. Two sets, not for time, of:
15′ Legless Rope Climb x 2 ascents
Strict Toes to Bar x 8-10 reps @ 2110
Double-Unders x 40-50 reps
(note sets if not performed unbroken)
B. Take 10-15 minutes to build to 80-85% of your 1-RM Deadlift
C. Complete as many rounds and reps as possible in 5 minutes of:
4 Deadlifts @ 80-85%
4/3 Muscle-Ups
Rest exactly 5 minutes, and then…
D. Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps (30″/24″)
15 Pull-Ups
CROSSFIT MOMS
Advanced
5 rounds
10 burpees
10 overhead squats #45
10 pull ups
10 dips
Intermediate
4 rounds
10 burpees or pregnant burpees
10 overhead squats #35
10 pull ups or progressions
10 dips
Beginner
3 rounds
10 pregnant burpees
10 overhead squats #15-25
10 pull up progressions
10 dips
*For the dips, use rings, parallel bars or a bench.