Friday 190208

3 rounds for time of:

7 strict muscle-ups

50 squats

1,000-meter row

Thursday 190207

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Wednesday 190206

3 rounds for time of:

1,000-meter row

15 hip-back extensions (no momentum)

21 GHD sit-ups

Monday 190204

5 rounds for time of:

21 back squats

1 legless rope climb, 15 ft.

Men: 135 lb.

Women: 95 lb.

Sunday 190203

5 rounds for time of:

1-minute handstand hold

21 toes-to-bars

Saturday 190202

3 rounds for time of:

1,000-meter row

5 rounds of Cindy

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

Thursday 190131

Deadlift 1-1-1-1-1 reps

Then, practice handstands for 20 minutes.

Wednesday 190130

Run or row 5,000 m

Whichever sounds worse.

Option A

Option A

3 rounds for time of:

3 legless rope ascents, 15-ft. rope

5 strict handstand push-ups

Option B

5 rounds for time of:

4 leg-assisted rope ascents, 15-ft. rope

5 kipping handstand push-ups

Sunday 190127

3 rounds for time of:

15 squat cleans

15 ring dips

Men: 135 lb.

Women: 95 lb.