"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
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Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
Crossfit: The sport of sport. Functional Fitness. A kick in the backside of traditional training (and the participants). This is a record of our exploits. . .
Rob
Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
Alan
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
Paul
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
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3 comments:
A combo of the two ladies:
AMRAP in 20 min of
3 HSPU
6 Pullups
9 Pushups
12 Squats
13 rounds plus 3 HSPU and 6 Pullups
Still playing with Cindy. It was hot as hades here today.
14 rounds even, pushups being the biggest deficit. . . Squats and pullups are now easy.
The nice thing about these workouts is that they point out the weakness that need work. Speaking of weakness, I'm going to be modifying my program shortly. I just ordered the "Secrets of the MEBB." For those not in the know, that stands for maximum exertion black box. It's a program put out through Crossfit Kansas City. The creator comes from a strength background and noticed that people who lack relative strength (me) will always have difficulty meeting the demands of Crossfit. He created this program as an intro. It seems to work, Crossfit Norcal, a MEBB program, took 3rd in the affiliate challenge. I'll post my program once I have a chance to study.
ya def! I'd love to hear about that!
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