Today’s schedule
6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. EMOM 12
Min 1: 12 Plate Push Ups (45/25#) (Rx+ = Ring Push Ups)
Min 2: 20 sec Chin Over Bar Hold
B. AMRAP 15
30 Sit Ups
20 Shuttle Sprints (7 yds)
10 Alternating DB Snatches (50/35)
At Home
A. EMOM 12
Min 1: 12 Deficit Push Ups w/ hands on DBs
Min 2: 20 sec Arms Bent 90 Bent Over Row Hold
Post rounds and reps for AMRAP. Ex: 5+45 Rx.
And coming tomorrow…
A. 5 Rounds [15min cap]
40 second Double KB Rack Hold (53’s/35’s)
250/200m Row
B. 4 Rounds [15min cap]
10 Deadlifts (225/155)
15 Pull Ups (Rx+ = C2B)
20 Box Jump Overs (24/20)
At Home
A. 5 Rounds [15min cap]
20/20 second Mixed Farmers + Front Rack Hold (50’s/35’s)
250/200m Row
B. 4 Rounds [15min cap]
5/5 Single Leg Deadlifts (50’s/35’s)
15 DB Bent Row (50’s/35’s)
20 Broad Jumps (4/3ft)
Post time for Row Sprints and time for 4 rounds.
Ex: 9:45 Rx, 9:49 Rx
