The 9:15 Fitness Crew. Do they have the most fun???
FITNESS & AIM
A. Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
60 second Handstand Hold
Rest 3 minutes
B. “Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups
SPORT
A. Two sets, not for time, of:
Muscle-Ups x 4-8 reps
Strict Handstand Push-Ups x 8-12 reps
Double-Unders x 40-50 reps
B. Four sets of:
Front Squat x 4 reps @ 70-80%
Rest 2 minutes
C. Five sets of:
Hang Snatch x 5 reps
Rest 2-3 minutes between sets
(select loads that will challenge you to achieve all 5 reps)
D. Four sets of:
Back Squat x 5 reps @ 70% of 1-RM
Rest 2 minutes between sets
CROSSFIT MOMS
Advanced
5 rounds
10 wall ball #12-14
10 pull ups
Intermediate
4 rounds
10 wall ball #8-10
10 pull ups or progressions
Beginner
3 rounds
10 wall ball #6-8
10 pull up progressions