Monday August 1, 2022

1
Aug

Monday August 1, 2022

Crossfit
Main
‘Madison triplet 2017’ Team style
5 rounds for time of:
Run 400m (together)
7 hay bale clean burpees (share work as needed)

Lvl6: Run 400m, 7 Burpee-sandbag 150/125, over jerk blocks
Lvl5: Run 400m, 7 Burpee-sandbag 125/100, over 40” box (2, 20″ box stacked and banded together)
Lvl4: Run 300m, 6 Burpee-sandbag 100/75, over 30” box
Lvl3: Run 300m, 6 burpee-sandbag 75/50#, over 24” box
Lvl2/1: run 200m, 5 burpee-med ball 30#, over 20” box

Core work: tabata partner leg throws :20x:10 x 8 (4 min- 4 each)


Quickfit
Main
5 rounds:
run/jog/walk
300/200/100m
5 burpee-meball over box*
*same flow as CF class but with modify burpee on box for push up if needed
Core work: tabata tuck up/situp/plank :20x:10×8