“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
SCALES:
Gold
“Cindy”
No scale at gold level
OR
“Mary”
5 HPSU with one abmat or kipping
10 Assisted one legged squats
15 Pull-ups
Silver
“Cindy”
5 Band assisted pull-ups
10 Bench push–ups
15 Squats
OR
“Mary”
5 Inverted push-ups
10 Assisted one legged squats
15 Band assisted pull-ups
Bronze
“Cindy”
5 Band assisted pull-ups
10 Bench or wall push-ups
15 Squats
OR
“Mary”
5 Dumbbell presses
10 Squats
15 Band assisted pull-ups
WARM-UP:
Group dynamic drills
Then,
6 min AMRAP of:
3 Hang to actives
6 Kettlebell swings
12 Walking lunges
MOBILITY OR SKILL WORK:
Skill Work
Max vertical jump
Wake up people…why hasn’t anyone posted. Ok I’ll go first. I love CrossFit 🙂
Vertical Jump – 24.5″
Mary – 6 Rounds + 20
27″ vertical
11 rounds +5. Was shooting for 10 so I am pleased. Air squats hurt me the most.
I did body weight bench/sdhp and a 400m cashout
5 rounds
205 bench
135 sdhp
3-6-9-12-15
15-12-9-6-3
400m run
14:02
Freak!
I did Mary
11+11
Pistols are no longer an issue for me.
Awesome! Is that leader board?
Thanks man! Yeah. #1