Wednesday November 16, 2022

16
Nov

Wednesday November 16, 2022

CrossFit

Main
A. Toes-bar skill
Skill: hollow/arch holds
A. alt. tabata hollow/arch on floor 20x10x8 (4 min)
B. Toes-bar progressions/skill
https://www.youtube.com/watch?v=ibEKXyq51l8

Alt. Tabata :20x:10×8 (8 min)

Toes-bar
box jump/step

Lvl6: TTB, 24/20” jump
Lvl5: TTH, 20/20” jump or step
Lvl4: TTC, any” jump or step
Lvl3: TTH,
Lvl2: HKR,
Lvl2: Any

Longevity/QuickFit

Main

4 rounds of: (12 min)

1 minute of burpees
1 minute of V-ups/tuckups/situps/plank hold
Rest 1 minute