Monday, September 28, 2020

CrossFit
A. After warming up through 60% on your cue, then begin the work clock;
0-3 min: 3 cleans at 70%
3-6 min: 3 cleans at 80%
6-10 min: 3 cleans at 90%

B. Core Accessory
Tabata toes-bar :20 on x :10 off x 8 sets (4 min)

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
A. Medball clean skill work
B. Tabata medball cleans
:20 on x :10 off x 8 (4 min)

Core Accessory
Tabata plank holds :20 on x :10 off x 8 (4 min)

Stretch/Recovery
Pigeon/couch x 2 min each side