Thursday 190718

5 rounds for time of:

21 back squats

1 legless rope climb, 15 ft.

♀ 95 lb. ♂ 135 lb.

Wednesday 190717

5 rounds for time of:

1-minute handstand hold

21 toes-to-bars

Tuesday 190716

3 rounds for time of:

1,000-meter row

5 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

Sunday 190714

3 rounds for time of:

Run 400 meters

15 thrusters

21 inverted burpees

♀ 95 lb. ♂ 135 lb.

Practice SLIPS for 15 minutes.

Saturday 190713

3 rounds for time of:

Run 400 meters

15 power cleans

40 strict push-ups

♀ 105 lb. ♂ 155 lb.

Practice SLIPS for 15 minutes.

Friday 190712

3 rounds for time of:

Run 400 meters

15 deadlifts

21 pull-ups

♀ 165 lb. ♂ 250 lb.

Practice SLIPS for 15 minutes.

Wednesday 190710

Row 5,000 meters

7 minutes of L-sit from the floor in as few sets as possible.

CrossFit Total

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

20 minutes of scale practice and stretching.

Monday 190708

Run 5,000 meters

Then, 3 rounds of:

30-second left-side plank

30-second reverse plank

30-second right-side plank

30-second front plank

Saturday 190706

Mr. Joshua

5 rounds for time of:

Run 400 meters

30 GHD sit-ups

15 deadlifts

♀ 165 lb. ♂ 250 lb.