Friday, December 11, 2020

11
Dec

Friday, December 11, 2020

CrossFit
16.3 AMRAP 7 min;
10 barbell power snatch
3 bar muscle ups

Quickfit
Warmup:
:20 x :10 x 3-4
1. bike
2. pushup + downdog
3. bootstrappers
4. spiderman + OH reach

Main
1 min max assault bike cals, 1 min max abmat situps
:45 max assault bike cals, :45 max abmat situps
:30 max assault bike cals, :30 max abmat situps
:20 max assault bike cals, :20 max abmat situps
:15 max assault bike cals, :15 max abmat situps

Core
Tabata bird dogs :20 on x :10 off x 8 sets