Monday, November 16, 2020

CrossFit
A. Front Squat 1 rep max
B. Pullups: Reverse tabata: :10 work/ :20 rest

QuickFit/At home WOD:
Warmup:
:20 on x :10 off x 3-4
1. ball of foot hops/butt kickers/high knees
2. high leg kick + toe touch
3. pushup + downdog
4. spiderman + overhead reach

Main
Tempo Goblet Squat
5-5-5-5-5
increase load each set if possible. Tempo is 5 sec down, 5 sec in bottom, then quick up x 5. Rest apprx 2 min between each set.

Core Accessory
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up

Stretch/Recovery
Pigeon/couch x 2 min each side