Tuesday July 6th, 2021

Crossfit
Main:
21-15-9
Pull-Ups (using test week scale)
Box Jumps

Lvl 6: Chest to Bar, 24/20″
Lvl 5: Chin over bar, 24/20
Lvl 4: Banded chin over, 24/20
Lvl 3: Banded chin over, any ” jump
Lvl 2: Banded chin over, any ” step
Lvl 1: Ring Row, any ” step

Core: Core Capacity
5 min
:10 max tuck up/ v up
:10 hollow / tuck hold
:40 Knee-Chest recovery


Quick Fit
Main:
21-15-9
Barbel rows, bet over
Box Jumps/ Step Ups

Lvl 3: 45#, 24/20″
Lvl 2: 35#, 20″
Lvl 1: 15#, Any”

Core: Same as Crossfit Class