CrossFit
For time:
50 Scissor Kicks (each leg)
20 Push-ups
10 Pull-ups
50 Supermans
50 Sit-ups
20 Diamond Push-ups
10 Pull-ups
50 Jumping Jacks
50 Leg Levers
20 Hindu Push-ups
10 Pull-ups
50 Squats
50 Sit-ups
20 Wide Grip Push-ups
10 Pull-ups
50 Lunges (25 each leg)
50 Toe Touch Crunches
10 Pull-ups
20 Burpees
___________________________________________
CrossFit Competitor
15:00 min to establish:
1RM Back Squat
15:00 min to establish:
1RM Deadlift
For time:
15-12-9
Toes to Bar
GHD Sit-up
Ball Slam
____________________________________________
Weightlifting
Power Clean:
75% 2×3
80% 2×2
85% 2×2
Front Squat:
80% 2×3
90% 2×2
95% 2×2
Push Press:(choose your weight)
4×5
“Sometimes adversity is what you need to face in order to become successful.”
– Zig Ziglar
