MONDAY SEPTEMBER 26, 2022

26
Sep

MONDAY SEPTEMBER 26, 2022

Crossfit
Main
Alt. reverse tabata :10 on x :20 off x 8 sets (12 min)

  1. HS hold
    Lvl6/5: wall facing/kick up
    Lvl4/3: box HS hold
    Lvl2/1: downdog hold
  2. wall climb
    Lvl6/5: open standard on wall
    Lvl4/3: box climb- same as wall but on box
    Lvl2/1: pushup + downdog + walk hands in/out
  3. HSPU
    Lvl6/5: wall/1 abmat
    Lvl4/3: box HSPU T/K
    Lvl2/1: seated DB press on box

Core work:
alt. EMOM x 6 (3 sets)
odd: situp/tuck up/v up
even: arch hold

Longevity
Main
Same flow as CF class;
Alt tabata:

  1. Plank hold
  2. Box climb/walk hands towards feet-backwards inch worm
  3. Push-ups

Core work:
alt. EMOM x 6 (3 sets)
odd: situp/tuck up/v up
even: arch hold

QuickFit/ At home WOD
Main
Same flow as CF class;
Alt tabata:

  1. Plank hold
  2. Box climb/walk hands towards feet-backwards inch worm
  3. Push-ups

Core work
alt. EMOM x 6 (3 sets)
odd: situp/tuck up/v up
even: arch hold