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]
2 comments:
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.
7rds 12 WL rx'd
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