Today’s schedule
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Michael
Workout of the Day (WOD)
A. E3MOM 15
3/3 Airplane Holds 5 seconds
4 Kneeling Jump to Squat
(Rx + 4 Kneeling Jump to Pistol (2/2))
B. 10 Rounds [15min cap]
4 Bent Over Row (50’s/35’s)
2/2 Single Leg Deadlifts (50’s/35’s)
4 Dumbbell Front Squats (50’s/35’s)
Bodyweight
B.10 Rounds [15min cap]
4 Chair Pull Ups
4 Single Leg Airplane Rotations*
8 Jumping Squats
*Standing on a single leg, go into the airplane position and rotate the torso to touch the right hand to the floor and left arm upward. Rotate the opposite way to touch the left hand to the floor and right arm upward to complete 1 rep. Alternate legs for each rep.
Post time for the WOD. Ex: 9:49 Rx.
And coming tomorrow…
A. For Time [20min cap]
25 Dumbbell Sumo Deadlift High Pull (50/35)
50 Burpees Over Dumbbell
100 Dumbbell Overhead Squats (50/35)
50 Box Jumps (24/20)
25 Dumbbell Sumo Deadlift High Pull (50/35)
B. EMOM 8
1 set of Push Ups (Rx+ = Strict Handstand Push Ups)
Bodyweight
A. For Time [20min cap]
25 Star Jumps
50 Burpees Over Towel
100 Lateral Lunges
50 Box Jumps (24/20)
25 Star Jumps
Post time to complete WOD, Ex. 12:48 Rx
