Today’s schedule
7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Michael
5:30p: Zoom CrossFit– Mohammed
Workout of the Day (WOD)
A. Pistols: In 10 minutes practice pistol progressions
Then complete for time [10min cap]
10 Rounds
4 Pistols
1 Handstand Hold (2-5 seconds)
B. For Time [12min Cap]
10 Dumbbell Strict Press
16 1-Arm Dumbbell Overhead Squat (8/8)
20 Dumbbell Push Press
24 1-Arm Dumbbell Front Squat (12/12)
30 Dumbbell Push Jerk
35 Dumbbell Squat
Dumbbell Weight (50’s/35’s)
Body Weight
B. For Time [12min Cap]
20 Push Ups
20 Air Squats
30 Push Ups
30 Jumping Air Squats
40 Push Ups
40 Pistols
Post time for WODs. Ex: 6:40, 9:49 Rx.
And coming tomorrow…
A. Ring/Bar Dips
EMOM 10 (30 seconds work: 30 seconds rest):
Min 1: Max Dips
Min 2: 15 seconds hold at the top, 15 seconds bottom of the dip hold
B. AMRAP 20
15 Dumbbell Deadlift (50’s/35’s)
30 High Knees (R+L=1)
60 second Elbow Plank Hold
Bodyweight
B. AMRAP 20
20 Single Leg Standing Toe Touch (10/10)
30 High Knees (R+L=1)
60 second Elbow Plank Hold
Post total dips and rounds and reps for the AMRAP. Ex: 43, 8+20 Rx.
