Thursday, September 24, 2020

CrossFit
A. Row mechanics
B. 3 rounds for time of:
500-m row
21 push-ups
12 toes-bar

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
3 rounds for time:
500m bike
21 pushups*
12 situps

Core Accessory
:20 on x :10 off x 8 birddogs

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