Monday, September 21, 2020

CrossFit
Complete 9 rounds for time, consisting of:
3 rounds of:
Bike 500 meters*
15 pushpress at 55% 1rm
directly into…
Then, 3 rounds of:
Bike 500 meters
12 pushpress at 65% 1rm
directly into…
Then, 3 rounds of:
Bike 500 meters
9 pushpress at 75% 1rm

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
3 sets:
100m run, 15 double DB pushpress
2 sets:
100m run, 12 double DB pushpress
1 set:
100m run, 9 double DB pushpress
*scale to run to bike as needed to 300m

Stretch/Recovery
Pigeon/couch x 2 min each side