Monday, October 12, 2020

CrossFit
Front Squat
0-2min: 3 front squat 35%
2-4min: 3 front squat 45%
4-6min: 3 front squat 55%
6-9 min: 5 front squat 65%
9-12min: 5 front squat 75%
12-15min: AMRAP front squat 85% *goal is 5+ if possible.

Core Work
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
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
DB tempo goblet squats
5×5 with 5 count down, 5 count in bottom, 1 up

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