QuickFit

15´ Circle workout 40" Work 20" Rest.
3 rounds

Box jump 1/2 burpee
Pushups
Wall sit (Static)
Plank
Sandbag rows

Finisher: Coaches choosing

By Umit

CrossFit

Skill / Strength: weighted pull ups
10´E2MOM
5 strict pull ups
work in groups of 2. use plates, vest or KB's as weights if needed

Conditioning:
15min AMRAP
12 TTB
15 push ups
50 DU

Light: knee raises - knee push ups - 1' DU practice
Rx:
Advanced:

by Louie

 

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