TUES 12.03.19

By December 2, 2019 WOD, Yoga No Comments

Hailey warming up with a hip stretch on a box


Today's schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Deadlift
3 sets of 3 reps
Super set with 12 weighted straight leg sit ups

B. 2 Rounds [14min cap]
30 Pistols
50 Double Unders
30/25 Cal Row
50 Double Unders

Post load for deadlift and time for the WOD. Ex: 415#, 10:45 Rx


And coming tomorrow...

A. 4 Rounds [16min cap]
15 Burpees
25 Air Squats (Rx+ = 12/8kg 1-Arm KB Overhead)
35 Sit Ups

B. EMOM 12
Min 1 - Scapular Raises
Min 2 - Shoulder Ext Rotation
Min 3 - WY Negative
Min 4 - Pec Shoulder Stretch

Post time for the WOD. Ex: 12:40 Rx

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