WEDNESDAY OCTOBER 5, 2022

5
Oct

WEDNESDAY OCTOBER 5, 2022

Crossfit
Main
Cindy-ish’
AMRAP 20 min:
5 pullups (performed how you tested for test week)
10 situps
15 wallballs

Lvl6/5: GHD situps, WB 20/14# 10/9′
Lvl4/3: half GHD/range, WB 20/14, 9/8′
Lvl2/1: abmat situps, WB 14/10, 9′

Core work: ALT emom x 4-6 min: L side couch/R side couch

Longevity
Main
AMRAP 20 min:
5 ring rows
10 situps/plank hold
15 air squats (squat to box/ball if needed)

Core work:
tabata bird dogs for recovery :20 x :10 x 8

QuickFit/ At home WOD
Main
AMRAP 15 min:
5 ring rows
10 situps/plank hold
15 air squats (squat to box/ball if needed)

Core work:
tabata bird dogs for recovery :20 x :10 x 8