200401

CrossFit (Performance)
Every minute, on the minute, for 15 minutes (3 sets of):
45 seconds of Front Leaning Rest
45 seconds of Side Plank Left
45 seconds of Side Plank Right
45 seconds of Reverse Plank
60 seconds of Rest

followed by

9 Strict Pull-Ups
15 Hand-Release Pushups
21 Dumbbell Swings


CrossFit (Fitness)

Every minute, on the minute, for 15 minutes (3 sets of):
45 seconds of Front Leaning Rest
45 seconds of Side Plank Left
45 seconds of Side Plank Right
45 seconds of Reverse Plank
60 seconds of Rest

followed by

Complete as many rounds and repetitions as possible in 15 minutes of:
15 Hand-Release Pushups
18 Bent over Backpack Rows
21 Glute Bridges or Weighted Swings​