Round 1: 10:00 warm-up, then CrossFit’s Baseline for time – 500 meter row, 40 air squats, 30 sit ups, 20 push ups, 10 pull ups. My time – 4:00
Round 2: Kokoro Ab/core for time – 50 flutter kicks (4 ct.), 50 sit ups, 50 leg levers (my time – 3:33), rest 0:30 then 3:00 plank hold (had to break into 2 sets of 2:05 & 0:55).
Round 3: 3 rounds for time
10 four punch sprawl
20 pull ups
30 kettlebell swings (1.5 pood)
My time – 13:56
Round 4: for time
15 kettlebell swings (1.5 pood)
20 push press (45 lb. bar)
20 overhead lunges (45 lb. bar)
My time – 2:11, then max overhead hold with the 45 lb. bar (my time – 1:35)
