Tuesday September 28, 2021

27
Sep

Tuesday September 28, 2021

Crossfit
Main

45 Russian KB swing (heavy)
400m run (bottom of hill at turn in)
35 RKBS
600m run (duke energy sign)
25 RKBS
800m run (white line on trail past duke energy)
15 RKBS
1000m run (corner of street past white line on trail-where stop light is)

Lvl6: KB 88/70#, runs as listed above (sub 9 mile)
Lvl5: 70/53#, runs listed as above (sub 9 mile)
Lvl4: 53/44#, run 300/400/600/800 (sub 10 mile)
Lvl3: 44/35#, run 300/400/600/800 (sub 10 mile)
Lvl2: 35/26#, run 200/300/400/600 (+10 mile)
Lvl1: 26/18#, bike 3x distance as needed

Core work: deadbugs x 3 min for quality

Quickfit
30 RKBS
200m run/jog
25 RKBS
200m run/jog
20 RKBS
200m run/jog
15 RKBS
200 run/jog
*scale to 600m on bike if needed

Lvl 3: 44/35#
Lvl 2: 35/26#
Lvl 1: 26/18#