Today’s schedule
5a: All Levels CrossFit- Brianna
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– Mohammed
7:15p: All Levels CrossFit- Mohammed
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Championship Complex
AMRAP 8
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead
(M =65/135/185, W =35/85/125)
At Home
AMRAP 8
5 DB Deadlifts
4 DB Hang Power Cleans
3 DB Front Squats
2 DB Shoulder to Overhead
1 DB Ground to Overhead
(50’s/35’s)
Or
AMRAP 8
5/5 Single Leg Glute Bridge
4/4 1-Arm Sprawl
3/3 Lunges
2/2 Single Leg Push Ups
1/1 1-Arm Burpees
B. 5-Way Banded Shoulder Stretches
Post rounds and reps completed. Ex: 6+8 L3
And coming tomorrow…
Rep Rounds For Time [24min cap]
30-20-10
Burpees Over Rower
Alternating DB Snatches (50/35)
Toes to Bar
500/400m Row at end of each round
At Home
Rep Rounds For Time [24min cap]
30-20-10
Burpees Over DB or Over Towel
Alternating DB Snatches (50/35) or 1-Arm Sprawls
Alternating Single Leg V-ups (R+L=1)
400m Run at end of each round
Post total time for the WOD. Ex: 16:25 Rx.
