Tuesday, January 5, 2021

5
Jan

Tuesday, January 5, 2021

CrossFit
Main:
0-2 min: 3 front squat 40%
2-4 min: 3 front squat 50%
4-6 min: 3 front squat 60%
6-9 min: front squat 70% x 3
9-12 min: front squat 80% x 3
12-15 min: front squat 90% *goal is 3+ if possible
Core:
Alt. side plank hold/raises :20 on x :10 off x 8 (4 each side-4 min)
Stretch/recovery:
Coaches choice

QuickFit/At home WOD
Main:
Tempo goblet squats
6 sets of 5
5 tempo squats each set-increasing load-tempo is 5 count down-5 count in bottom and 1 up
Core:
Alt. side plank hold/raises :20 on x :10 off x 8 (4 each side-4 min)
Stretch/recovery:
Coaches choice