Wednesday, November 9, 2020

9
Dec

Wednesday, November 9, 2020

CrossFit
Front Squat
0-2min: 3 x35%
2-4min: 3 x45%
4-6min: 3 x55%
6-9 min: 5x 65%
9-12 min: 5x 75%
12-15 min: AMRAP x85% *goal is 5+ if possible.

Core
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery

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

Main
5 x 5 goblet squat with 5 count down- 5 count in bottom- 1 up
*goal is to increase weight each set if possible, heavier than past weeks.

Core
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery