ROOKIE
A.
Handstand Push Ups
5-5-5-5
Rest as needed
B.
FGB Style for 3 Rounds, 1 min per station of:
Pull Ups
Push Ups
Air Squats
Rest 1 min between rounds
INTERMEDIATE
A1.
Press
6-6-6-6
Rest 30s
A2.
Weighted Pull Ups
6-6-6-6
Rest 1 min
B.
For time:
50-40-30-20-10
Row Calories
Rest 2 min between sets
CF LEMAN NYON
A.
Alternating EMOM for 20min (5rounds):
5-10 Dips
45sec Plate Overhead
10 Bent over Row with 2 KB
45sec Rack Hang
B.
AMRAP 10min:
5 Pull-ups
15 WallBall shot
5 Strict Push-ups
CROSSFIT LEMAN EAUX-VIVES
A.
Air Squat
B.
5 Rounds for Time of
250m run
25 Air Squats