Monday February 21, 2022

Crossfit
Main
Front Squat
0-2min: 3 FS 45%
2-4min: 3 FS 55%
4-6min: 3 FS 65%
6-9min: FS 75% x 5
9-12min: FS 85% x 3
12-15min: AMRAP FS 95% *goal is 1+ if possible.

Core:
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
Main
Tempo goblet squats
6 sets of 5 (rest 2 min between sets)
5 tempo squats each set- increasing load- tempo is 1 down, 1 at bottom, 1 up! Increase load!

10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery