Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Every minute on the minute (EMOM) 10 minutes:
ODD: Max Reps Double Unders
EVEN: 3x (Downward Dog + Upward Dog)
B. 6 Rounds For Time:
5 Deadlift (225/145)
10 Wallball Shots (20/14) 10ft target
20 Double Unders (Singles 2:1)
Post total reps for Double Unders and time to complete rounds. ex: 315, 8:36 Rx
And coming tomorrow… Bring-A-Friend Day!!
A. Shoulder Press: 3 sets of 5. Worksets. Rest 2-3 minutes between sets.
B. Partner WOD
10 Rounds:
12 Kettlebell Swings (32/24kg)
10-20-30-40ft Shuttle Sprint
12 Medball Passes 10ft (20/14)
Post load and reps for press and time for WOD. Ex: 135#, 7 reps, 15:33 Rx.
