Wednesday, November 25, 2020

CrossFit/ QF:
20 min cap with goal of sub 15 min
21-18-15-12-9-6-3 reps for time of:
Front squats
Bar-facing burpees

QF performs KB/DB goblet squats and regular burpees- same reps

At home WOD

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

Main
:45 DB front squat/ :45 burpees/ 1 min rest
:30 DB front squat/ :30 burpees/ 1 min rest
:20 DB front squat/ :20 burpees/ 1 min rest
:15 DB front squat/ :15 burpees/ 1 min rest
:10 DB front squat/:10 burpees