Wednesday, July 14, 2021

14
Jul

Wednesday, July 14, 2021

CrossFit
50-40-30-20-10 reps for time
Russian KB swings, sit ups
Lvl6: KB 70/53, GHD
Lvl5: KB 53/44, 1/2 GHD 1/2 abmat
Lvl4: KB 44/35, straight leg abmat
Lvl3: KB 35/26, straight leg abmat
Lvl2: KB 26/18, straight legmat
Lvl1: KB 18/13, plank hold x 60/50/40/30/20 sec

QuickFit/At home WOD
50-40-30-20-10 reps for time russian KB swing with;
60-50-40-30-20 sec plank hold after each set
Lvl3: 35/26#
Lvl2: 26/18#
Lvl1: 18/13#