MONDAY NOVEMBER, 28 2022

28
Nov

MONDAY NOVEMBER, 28 2022

Crossfit
Main
Five 2-minute rounds of:

20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds

Lvl6: 50/35, 24/20”
Lvl5: 40/30, 24/20
Lvl4: 35/25
Lvl3: 30/20
Lvl2: 25/15
Lvl1: 20/12

Core work: partner leg throw tabata :20 on x :10 off x 8 sets (4 each buddy)

Longevity (1045am)
Main
Five 2-minute rounds of:

20 box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds

Core work: alt tabata of tuck holds and plank holds :20 x :10 x 8 (4 each)

QuickFit/ At home WOD:
Main
Five 2-minute rounds of:

20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds

Lvl3: 20/15
Lvl2: 15/12
Lvl1: 12/10