Today’s schedule
5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Michael
7:15p: All Levels CrossFit- Mohammed
8:30p: Cancelled due to ATL city curfew
Workout of the Day (WOD)
A. EMOM 15
Min 1: 4 Front Squat (65-70% of 1RM)
Min 2: 10/10 DB Strict Press
Min 3: 10 Rower Pike Ups
B. 3 Rounds For Quality
500/400m Row
1 min Push Up Position Plank Hold
Bodyweight
A. EMOM 15
Min 1: 4/4 Pistols
Min 2: 15 Push Ups
Min 3: 6 Inch Worms
B. 3 Rounds For Quality
400m Run
1 min Push Up Position Plank Hold
Post fastest and slowest time for the row.
Ex: 1:45, 1:49 Rx
And coming tomorrow…
A. Strict Pull Ups
1 set of max reps
Rest 3 minutes
1 set of max reps
B. EMOM 20
Min 1: 12 DB Thrusters
Min 2: 30 sec Dead Hang Hold
Min 3: 12 Alt DB Curls
Min 4: 30 sec L-sit Hang
Bodyweight
B. EMOM 20
Min 1: 15 Jump Squats
Min 2: 30 Plank Hold
Min 3: 12 Towel Row
Min 4: 30 V-sit Hold
Post max pull ups and fewest reps/time for the EMOM.
Ex: 15 Rx, 12,30,12,20 at 35#.
