Tuesday November 8, 2022

8
Nov

Tuesday November 8, 2022

CrossFit

Main
Partners alternate tabata for quality;
:20 on x :10 off x 8 sets each (8 min)
rope climb
plank hold *any variation
**while 1 partner is doing rope climb, opposite partner holds plank, switch each :20 interval for 8 sets of each total (8min)

Lvl6: 15′ climb (metal i-beam)
Lvl5: 12′ climb (tape line)
Lvl4: 12′ climb starting on 20” box
Lvl2/1: rope lowers

Core work: partner leg throw tabata :20 x :10 x 8 (4 each- 4 min)

QuickFit/At home WOD

Main
2 seperate tabatas back to back

  1. :20 on x :10 off x 8- barbell bent over rows (45/35/15#)
  2. :20 on x :10 off x 8- plank holds

Core work: 3 min of deadbugs for quality