February 20, 2014

Happy Birthday Heath A!

CrossFit/Competitor
REST DAY!

CrossFit 101
Walking Lunge, 100 ft
21 Pull-ups
21 Sit-up (abmat)s
Walking Lunge, 100 ft
18 Pull-ups
18 Sit-up (abmat)s
Walking Lunge, 100 ft
15 Pull-ups
15 Sit-up (abmat)s
Walking Lunge, 100 ft
12 Pull-ups
12 Sit-up (abmat)s
Walking Lunge, 100 ft
9 Pull-ups
9 Sit-up (abmat)s
Walking Lunge, 100 ft
6 Pull-ups
6 Sit-up (abmat)s

CrossFit Prep
Lifts/Skills: Open Movements

CrossFit Endurance
Advanced: 2-mile run for time
@ 20:00 mark –
2-min ME hand-release push ups
@ 22:00 mark –
2-min ME sit-ups
@ 24:00 mark –
2-min ME air squats

For example, if you finish your 2-mile run in 14:00 then you have a 6:00 rest before the ME assessments.

Intermediate: 1.5-mile run for time
@ 20:00 mark –
2-min ME hand-release push ups
@ 22:00 mark –
2-min ME sit-ups
@ 24:00 mark –
2-min ME air squats

For example, if you finish your 1.5-mile run in 15:00 then you have a 5:00 rest before the ME assessments.