Today's schedule

7a: Zoom CrossFit- Brianna
9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Brianna
5:30p: Zoom CrossFit- Michael

Workout of the Day (WOD)

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.

And coming Saturday...

For Time [22min cap]:
40 1-Arm Dumbbell Squat Clean (50/35)
30 Weighted Bow-Tie Sit Ups (50/35)
40 1-Arm Dumbbell Squat Clean (50/35)
40 Weighted Straight Leg Sit Ups (50/35)
40 1-Arm Dumbbell Squat Clean (50/35)
50 Straight Leg Raises to the Dumbbell
40 1-Arm Dumbbell Squat Clean (50/35)
60 Sit-ups

Bodyweight
For Time [22min cap]:
40 Sprawl Tuck Jumps
30 V-ups
80 Squat Jumps
40 Straight Leg Sit Ups
40 Sprawl Tuck Jumps
50 Straight Leg Raises to 90
80 Squat Jumps
60 Sit-ups

Post time to complete the WOD. Ex: 15:03 Rx

Saturday Schedule

10a: Zoom CrossFit- Michael
11a: Zoom Yoga- Priscila Baptista

And coming Sunday...

A. Planks:
Complete 8 Rounds of the Right and the Left Arm
Push Up Position Plank: I-T-Pike Ankle Tap-T

B. For Time [12min cap]:
20 Dumbbell Bent Row (50’s/35’s) (Rx+ = Strict Pull Ups)
40 Dumbbell Strict Press (50’s/35’s)
20 Dumbbell Bent Row (50’s/35’s) (Rx+ = Strict Pull Ups)
*Every Minute On the Minute Including Minute 0: Complete 10 Jumping Lunges

Bodyweight
B. For Time [12min cap]:
20 Towel Seated Row
40 Pike Push Ups (feet elevated on chair or couch)
20 Towel Seated Row
*Every Minute On the Minute Including Minute 0: Complete 10 Jumping Lunges

Post time to complete WOD. Ex: 10:15 Rx

Sunday Schedule

10a: Zoom CrossFit- Damon
11a: Zoom Yoga- Priscila Baptista