Double-unders
Complete 3 rounds for time:
Max Rep Sit Up Med Ball Throws, 20#/15#: 60 seconds
Max Rep Push-ups: 60 seconds
Max Rep Supine Ring Rows: 60 seconds
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
Max Rep Push-ups: 60 seconds
Max Rep Supine Ring Rows: 60 seconds
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
*rest 60 seconds between rounds
*med ball throws are completed by starting in a sit up position 6 feet from the wall with the ball extended overhead. Sit up violently throwing the ball against the wall and repeat.
*You have 15 seconds to complete 20 quick feet and a 20 yard shuttle run. You must complete 4 reps during 60 seconds.
Courtesy of CrossFit Football
Peter rockin the pull-ups! "Look Ma, no bands!"
4 comments:
3 rounds of:
Med ball sit-ups (10#)- 21, 16, 19
Push-ups- 15, 12, 11
Squats- 28, 25, 21
Pull-ups- 6, 9, 7
KB Swings (1 pood)- 8, 6, 12
Burpees- 8, 6, 7
On 60 seconds, off 15. 30 second break between stations.
3 rounds of:
Med ball sit-ups (20#) *wall touches*- 60
Push-ups- 65
Squats- 90
Pull-ups- 38
KB Swings (24kg pood)- 30
Burpees- 30
On 60 seconds, off 15. 30 second break between stations.
3 rounds of:
Med ball sit-ups (15#) *wall touches*- 48, messed up round two by doing some push up
Push-ups- 38
Squats- 67
Pull-ups- 18
KB Swings (24kg pood)- 42(beat Andy!)
Burpees- 35(beat Andy again :)
On 60 seconds, off 15. 30 second break between stations
6 stations. 3, 60 second rounds each with a 15 second rest between rounds and 30 second rest between stations.
pull-ups: 19, 11, 10
KB swings: 20, 15, 15
burpees: 10, 8, 8
med-ball sit-ups(10#):10, 7, 10
push-ups: 12, 12, 12
squats: 30,30, 32
My arms are hurtin' tonight!
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