Thursday January 26, 2023

CrossFit

Main- 18.5
AMRAP 7 min;
3 thrusters, 3 chest to bar pullups
6 thrusters, 6 chest to bar pullups
9 thrusters, 9 CTB pullups…

Rx: 100/65#, CTB pullups
Sc: 65/45#, chin over bar pullups
Beg: 45/15#, banded pullups/ring rows

3. Core: tabata bird dogs :20 on x :10 off x 8

QuickFit/ At home

Main

AMRAP 7 min:
3 double DB thrusters, 3 double DB bent over rows
6 DB thrusters, 6 DB bent over rows…
continue adding 3 reps to each movement until 7 min.

Lvl3: DB 25/20
LVl2: DB 20/15
Lvl1: DB 15/12