Friday, January 29, 2021

29
Jan

Friday, January 29, 2021

CrossFit
Main: Pump day session by Dan Bailey
AMRAP 20 min or 10 rounds (whichever comes first-quality over quantity!)
6 DB flys on floor each arm (light-mod)
6 DB floor press each arm (heavy)
6 DB hammer curl each arm (light-mod)
6 DB upright rows each arm (heavy)
* you will have 2 DB for this workout, 1 heavy for bench/upright row and 1 light-mod for flys/hammer curls
**move through at a steady walking pace rather than trying to go fast. Set the clock for 20 min and either do 10 rounds or 20 min, whichever comes first.
Lvl6/5: 70/50, 40/30
Lvl4/3: 50/35, 30/20
Lvl2/1: 35/20, 15/10
Core:
3 min of deadbugs for quality

QuickFit/At home WOD
Main:
Same as CrossFit
Core:
N/A