Wednesday July 13, 2022

12
Jul

Wednesday July 13, 2022

Crossfit
Main
Teams of 3: 20 min clock;
P1 pushes sled down 25m.
P2 holds sandbag in bear hug position
P3 rests
Then 3 goes to 1, 1 goes to 2, 2 goes to 3…
*rotate through P1-2-3 each 25m push/hold

Lvl6: sled 4×45/2×45, bag 150/125#
Lvl5: sled 4×35/2×35, bag 125/100
Lvl4: sled 4×25/2×25, bag 100/75#
Lvl3: sled 4×15/2×15, bag 75/30MB
Lvl2: sled 4×10/2×10, MB30/20
Lvl1: sled 2×10/1×10, MB 20/14

Core: deadbugs for quality x 2-3 min.


Quickfit
Main
AMRAP 20 min;
P1 medball carries down and back 100m,
P2 holds plank hold
When partner returns from medball carry, switch spots
Lvl3: 30/20#
Lvl2: 20/14#
Lvl1: 14/10#