Thursday April 7, 2022

6
Apr

Thursday April 7, 2022

Crossfit
Main
EMOMx 30 min (10 sets)
min 1: 100m run
min 2: 5-10 strict pullups
min 3: 15-20 air squats
*each min of work should take you ~:30 to complete with ~:30 rest
Lvl6: unassisted and add 14-20# vest if possible
Lvl5: unassisted- no vest
Lvl4: add banded assistance as needed
Lvl3: banded assistance
Lvl2: ring rows
Lvl1: ring rows/squat to ball

Core:
EMOM x 6 min (3 sets)
odd: banded bicep curls
even: deadbugs for quality


Quickfit
Main:
Alt EMOM x 10 min (5 sets)
odd: 5 heavy DB pushpress
even: 5 heavy DB bent over row per arm

Core:
EMOM x 6 min (3 sets)
odd: banded bicep curls
even: deadbugs for quality