Day 18 – 6 Week Challenge

CrossFit Uncensored – 6 Week Challenge

Warm-up

Warm-up (No Measure)

250 M Row

Mobility & Dynamics

Trainers Standard (No Measure)

Mobility & dynamic stretches. Takes anywhere from 15-21 minutes.

Drills

Sit-ups

Push-ups

Air-Squats

WOD

Baseline (Time)

C2:

500 M Row

40 air squats

30 sit-ups

20 push-ups

10 pull-ups

C3:

500 M Row

40 air squats

30 sit-ups

20 push-ups (knees ok)

10 pull-ups (band ok)

*scale further if needed.

C4:

500 M Row

40 air squats

30 sit-ups

20 push-ups (knees ok)

10 pull-ups (jumping pull-ups)

*scale further if needed.

Standards of Movements:

Squats – Squat below parallel. This means getting your hip crease below your knee crease.

Sit Ups – Your shoulders must start on the ground, sit up and touch the ground in front of you, and returning your shoulders to the ground.

Push Ups – Chest to deck. Enough said. Your belly isn’t your stomach.

Pull Ups – Chin over bar. Full extension at the bottom.