Here is an oldie by a goodie from www.crossfit.com
Max rounds in 20 min of the following:
5 box jumps (biggest box you can find)
10 L-pullups (either grip, but dead hang)
15 Knees to elbows
Post number of rounds to comments.
L-pullups are a dead hang pullup that is done with your legs straight out, so your body makes an L shape.
Knees to elbows are done hanging from the pullup bar at a dead hang, and kipping your body so that your knees arrive at your elbows. Wonderful for that core that everyone talks about. Have a great weekend, enjoy family day, and I will see you all next week.
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6 comments:
5 1/3 sets...need to build up strength and endurance (had to use the large step to jump off into pull ups instead of using it just as an aid)
WOW!!!! What a long 20 minutes, felt the pain. Did a total of 10 complete rounds and 5 box jumps and 10 L shaped pull-ups for the 11th round. Need to keep it up next week.
8 and 2/3s complete. The first 3 go fast and then it's down hill from there. Great woorkout, keep 'em coming.
My hats off to you guys for getting all those rounds in. I just hit a wall with the deadhang L-pulls, and ended up doing them 1 or 2 at a time after about the third round or so. Total rounds for twenty minutes was 7 rounds plus 5 box jumps and 5 L-pulls. Box jumps were done on the big boy, and all L-pulls were dead hang.
Burpee club: 3 today.
8 sets plus 3 L shaped pullups, used the big box for the jumps, those were a nice break from the pull ups and knees to elbows, definitely looking forward to hitting up the strength workouts next week.
I never thought 20 min could take so long. I pushed through it and was doing 2-3 at a time on the L p/u, although it was tough i got through 7 rounds 5 box jumps and 5 more L p/u. That was it then i had to do some GHDs and Russian twists for a little more abs.
Have a good weekend all
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