Friday January 20, 2023

CrossFit

Main: 12.1

AMRAP 7 min: Burpees to 6” max standing height reach
This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Core work (capacity)
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery

Longevity

Main

7 min max reps of burpees

3. Core work (capacity)
   5 min clock: 5 rounds, 1 min each round;
   10 sec max tuck up
   10 sec hollow hold (scale to tuck hold)
   40 sec knee to chest recovery

QuickFit/At home

Main

7 min max reps burpees (make it tougher by adding jumping onto bumper plate to finish each rep)