4/20 Workout

All,

 

This week's workout is one from the past...

 

For time:

1 mile run

then 21-18-15-12-9-6 reps of:

pull-ups

sit-ups (Navy standard)

with a 100ft lunge after each round

 

modify as needed and just note in your response.

 

Good luck!

 

Matt

4/13 Workout

Sorry for the late post....I know we probably lost CDR Vinci because of it.  But here is what I came up with:

4 Rounds for Time:

- Run 400m
- 5 Hand Stand Push Ups
- 10 Pull Ups
- 15 Push Ups
- 20 Sit Ups

Notes:
- I made this so you can do it all outside, but if you run on a treadmill, set the incline to 1%.
- Kipping on the pull ups is okay.
- Nothing holding your feet on the sit ups.
- If you can't finish the HSPUs, you can move your hands further away from the wall, or even put your feet on a lower object (short fence, bench, exercise ball, etc...).  Just note that in your score.  Rx is your body vertical, a wall (or other object) may be used for balance.

Let me know if you have any questions!

Joe

4/6 Workout "Fran"

FRAN
21-15-9
Thrusters (95 lbs) & Pull-ups

 If you have any questions, this one is all over Crossfit websites. Highly recommend good warmups because this one is quick. You want to be ready to go when the clock starts.

Joe & Seth