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Thursday

Mini "Cindy"


AMRAP in 10min of:
    5 Pull-UPs
  10 Push-UPs
  15 Squats

From the crossfit.com Vault:
"Mini-Cindy" with Greg Amundson, 
October 2007 - video [wmv] [mov]

Wednesday

3 independently TIMED Rounds of:

  500m Row

  12 Toes-2-Bar

  12 1arm KB Push Press (6L,6R)

  12 1arm KB Swings (alternating arms)

*Rest as needed between Rounds, be consistent 

KB Weight: 53/35

Tuesday

With a running clock...

Complete a set every 3min.
  Back Squats  4-4-4-4
   
          then...

Complete a set every 3min.
  Turkish Get-UPs 4-4-4-4 (53/35, 2 each side)

“It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.” 
                                                                                     ― Leonardo da Vinci

Monday

21-15-9 reps for TIME:
  Pull-UPs
  Box Jumps (24/20)

     REST 5min...

8min ladder of:
  Bar Facing Burpees
  Front Rack Lunges (75/45)

All the reasons you underestimate your resilience