Wednesday, December 16, 2020

16
Dec

Wednesday, December 16, 2020

CrossFit
1. Main: Open 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Quickfit
Warmup:
:20 x :10 x 3-4
1. updowns
2. pushup + downdog
3. bootstrappers
4. spiderman + OH reach

Main
2 sets: 10 DB overhead squats, 10 ring rows
2 sets: 12 DB overhead squats, 12 ring rows
2 sets: 14 DB overhead squats, 14 ring rows

Core work
Tabata planks :20 on x :10 off x 8 (4 min)
1. forearm plank