Main – CROSSFIT
(No Measure)
20 air squats
20 front squats with PVC
10 stick sit-ups (https://www.youtube.com/watch?v=EuxOGZkyRzM) OR progression https://www.youtube.com/watch?v=HWbB2TibiE0
20 Goblet squats
Metcon (4 Rounds for reps)
E2MOM x 8 minutes (4 rounds):
50% max rep strict pull-ups OR supine ring/bar rows.
Metcon (Weight)
-Every 90 seconds for 12 minutes (8 rounds and 16 reps total):
Perform 2 Hang cleans with 5 second hold in the bottom position of each rep.
*Add 5-10 pounds from load used on 02/26/2015.
Metcon (Time)
For Time: 20/18/16/14/12/10/ 8/6/4/2-
KBS
*7 stick sit-ups between each round.
Time cap = 15 minutes
