Monday, November 2, 2020

CrossFit
Cleans
0-3 min: 5 cleans at 65% (rest 10 sec between singles)
3-6 min: 5 cleans at 75% (rest 15 sec between singles)
6-10 min: 5 cleans at 85% (rest 20 sec between singles)


Core
Tabata :20 on x :10 off x 8 sets
Plank hold (add weight if possible)

Quickfit
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 + down dog
4. spider man stretch + oh reach

Main
Reverse tabata medball cleans :10 on x :20 off x 8

Core
Tabata plank hold :20 on x :10 off x 8 sets