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
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
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
A. General
2 rounds
1min Row/Bike/Ski/Run
5 Scapular C.A.R’s
B. Specific
3-5 reps on each movement