Today’s schedule
12n: Zoom CrossFit– Michael
6:00p: Zoom CrossFit– Carlie
Workout of the Day (WOD)
A. Scap Jacked
2 Rounds For Quality
10 Power Slide
10 Knuckle Push Up Hand Release
10 Snow Angles
10 Upper Wing Raise
10 Lower Wing Raise
10 ATYT-Raise
B. 4 Rounds [14min cap]
8 Strict Press (50%) or Pike Handstand Push Up
12 Jumping Lunges
30 Reverse Crunch
Post load for press and time for the WOD. Ex: 95#, 9:40 Rx.
And coming tomorrow…
A. Back Squat
3 x 3 @ 75%
B. 5 Rounds Not For Time
6/6 Single Leg Deadlift (50/35)
10 Deficit Push Ups (1-6”)
At Home
A. DB Tempo Squat
3 x 3 @ 3331
Or Tempo Split Squat
3/3 x 3 @ 33X1
B. 5 Rounds Not For Time
6/6 Single Leg Deadlift (50/35) or Airplanes
10 Deficit Push Ups (1-6”)
Post load for back squat. Ex: 325#