April 15, 2023

CrossFit – Sat, Apr 15
T-shirts are here! Limited edition 10 year anniversary t-shirts are available for sale right now, get yours while we still have your size!

Warm-up

A. General

2 rounds

1min Row/Bike/Ski/Run

5 Scapular C.A.R’s

B. Specific

3-5 reps on each movement

Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

TC: 40 minutes

Score: Time including 3 min rest

Scaling Options

Beginner

12 ring rows

15 band assisted push ups

25 sit ups

30 air squats

Intermediate L1

5 Rounds For Time

20 Jumping Pull-Ups

30 Band Assisted Push-Ups

40 Sit-Ups

50 Air Squats

3 minutes Rest

Intermediate L2

5 Rounds For Time

10 Pull ups (2 sets)

15 Push-Ups

40 Sit-Ups

50 Air Squats

3 minutes Rest

Perform

3 rounds

50 Air squats

40 Push-ups

30 Strict pull-ups

Team Version (Time)

Team “Barbara”

Teams of 2 or 3, partition work as needed

5 Rounds For Time

30 Pull-Ups

40 Push-Ups

50 Sit-Ups

60 Air Squats

3 minutes Rest

TC: 40 minutes

Score: Time including 3 min rest

Extra Accessory
Upper back (Checkmark)

Banded ATYT’s

5 x 5-5-5-5