20 sec work/10 sec rest 8 intervals each exercise:
Pull ups
Push ups
sit-ups
squats
Deadlift 5,3,1,1,1,
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A blog for members of Level 10 Crossfit to record their times, compare themselves to others, and see what the workouts for the week are.
Our Warmup is Your Workout!
Run/Row 400m or jump rope 2 minutes
15 dislocates
15 body weight overhead squats
15 push ups or dips
15 glut-ham situps
15 back extensions
15 kipping swings/kipping pullups
2 rounds
15 dislocates
15 body weight overhead squats
15 push ups or dips
15 glut-ham situps
15 back extensions
15 kipping swings/kipping pullups
2 rounds
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Kelly
Men
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Men
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Men
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Women
1.
2.
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Men
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2.
3.
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Women
1.
2.
3.
4.
Code Brown
Men
1.
2.
3.
4.
Women
1.
2.
3.
4.
Max Ring Dips
Men
1.
2.
3.
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Women
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Max Pull ups
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