Thursday, November 19, 2020

CrossFit
A. Overhead Squat 1 rep max
B. Max bike cals in 5 minutes

Quickfit
Warmup
:20 on x :10 off x 3-4 sets
1. ball of foot hops/high knees/butt kickers
2. bootstrappers
3. spiderman + overhead reach
4. pushup + downdog

Main
21-15-9 reps of:
Dumbbell deadlifts (double)*
Ring rows- make these challenging
*try to use a heavy weight for this if possible.

Core Accessory
3-5 min of accumulated deadbugs

Stretch/Recovery
Pec smash/stretch x 2 min each side