Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups (or handstand attempts, or elevated pushups)
10 L Pull-ups (or strict pullups, or kipping pullups, or jumping pullups)
15 Steps, Walking Lunge
I've listed the alternatives in decreasing levels of difficulty-- not that any of them are easy! If you've been at this for awhile and you still need to do the mod pullups (jumping or band), please do a 3:1 ratio- heck, that ratio is the major motivation to get off the bands and plyo boxes!! ;)
And, if you are unsteady with the handstands, please do them either in the ring or against the wall with an abmat under your noggin.
Be ON time today, and if you have to wait for a second heat because you are late, please be patient!
How is everyone recovering from Saturday? Yesterday should have been the height of your misery (good news).
The Crossfit pyramid, in all its glory. Nutrition is the foundation on which everything rests. So limit the pizza! ;)
5 comments:
H=Handstand Pushup
EL=Eleveated Pushup
DH=Dead hang pull-up
Kip=Kipping pull-up
AP=Assisted Pull-up
Mike H/AP 9 rounds
Efren H/Kip 14 rounds
Adriana El/Ap 9 rounds
Victor El/Ap 7 rounds
Rob El/DH 8 rounds
Ken H/Kip 12 rounds
Jeremy H/Kip 10 rounds
Chris El/kip 8 rounds
Lizen Pu/JP 8 rounds
Sho el/ap 8 rounds
Sarah el/ap 8 rounds
Christina el/ap 8 rounds
Lisa el/ap 8 rounds
Kim H/kip 10 rounds
AAron H/kip 10 rounds
John 7 el/dh
Jahn 6 el/ap
Moose 10 rxd
Matt 5 h/dh
Lily 8 el/ap
Luis 10 rxd
And we had a first timer sound a mod Kelly
3rds
400m run
20 box jumps
20 wall balls
Alejandra 15:47
Wait just a minute here! You mean nobody did L-pullups but me and Luis??? What's up with that??? WOOF!
Jeff El/JP 3 rounds
Alex H/DH/Kip 9 rounds
Deanna El/Kip 11 rounds
Cesar EL/Kip 9 rounds
Julie H/Kip 6 rounds
John El/Kip 10 rounds
Alison El/kip 11 rounds
Jason el/kip 10 rounds
Carmen El/AP 7 rounds
Brad EP/Kip 10 rounds
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