Thursday, December 10, 2020

CrossFit
Assault bike intervals
10 x 500 meters/0.3 miles
Rest 1 min after each interval with a light spin/air squats/lunges

Quickfit
Warmup:
:20 x :10 x 3-4
1. bike
2. pushup + downdog
3. bootstrappers
4. spiderman + OH reach

Main
Row intervals: 5 sets; (15 min)
2 min on for max distance, 1 min rest