Monday, October 5, 2015


Complete as many rounds as possible in 30 minutes of:
12 walking lunge steps
15 GHD sit-ups
15 hip extensions
5 muscle-ups
Post rounds completed to comments.

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CrossFit Level 1 Certificate Courses: Peak 360 CrossFit, CrossFit ONE Nation, CrossFit Defined Lincoln Square, CrossFit Big Easy, Trident CrossFit, CrossFit Columbus, CrossFit Strong, CrossFit Hawaii, CrossFit Silicon Valley, CrossFit Getafe Capital Sur, CrossFit Da Vinci, CrossFit Auckland, CrossFit Herzliya, CrossFit Yas, Reebok CrossFit Heart and Beauty, CrossFit 506.
CrossFit Level 2 Certificate Courses: CrossFit Roots, CrossFit Morristown.
CrossFit Competitor Trainer Course: CrossFit Soul Miami.
CrossFit Kids Course: CrossFit Chiwoo.

"Squat Stance" from the CrossFit Level 1 Trainer Course - [video]


R. Davis said...

I honestly don't remember a AMRAP WOD lasting more than 20 min., let alone a 30 minute one. Did 5 rounds--replaced each muscle up with 3 1-legged dip and 3 pull-ups. Yeah, that's right, 15 dips and 15 pull-ups per round. I'm starting to really hate pull-ups.

Mike said...

7rds 12 WL rx'd

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