Thursday, November 5, 2020

CrossFit
0-2min: 3 BS 45%
2-4min: 3 BS 55%
4-6min: 3 BS 65%
…
6-9min: BS 75% x 5
9-12min: BS 85% x 3
12-15min: AMRAP BS 95% *goal is 1+ if possible.

Quickfit
Warmup
:20 x :10 x 3-4
1. ball of foot hops/high knees/butt kickers
2. bootstrappers
3. Spiderman + overhead reach
4. pushup + down-dog

Main
DB tempo goblet squats
5×5 with 5 count down, 5 count in bottom, 1 up

Core
Tabata plank holds :20 on x :10 off x 8 sets