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- Carlie
6:00p: Zoom CrossFit– Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. EMOM 15
Min 1: Strict Handstand Push Ups
Min 2: Handstand Walk
Min 3: Rest
B. 3 Rounds [18min cap]>
30 Air Squats
20 Kettlebell Swings (53/35)
30/20 Push Ups
10 Power Cleans (135/95)
At Home
B. 3 Rounds [18min cap]
30 Air Squats
20 Dumbbell Swings (50/35) or Mountain Climbers (R+L=1)
30/20 Push Ups
10 DB Power Cleans (50’s/35’s) or 10 Burpees
Post total HSPU reps, total walking distance, and time for the WOD.
Ex: 36, 145 ft, 11:35 Rx.
And coming tomorrow…
A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean Thruster (75/55) (Rx+ 95/65)
Burpee Box Jump Overs (24/20)
B. Strict Pull Ups
3 sets max reps
Rest 3 minutes between sets
Cash Out: 50 Hollow Rocks
At Home
A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
DB Hang Squat Clean Thruster (35/25’s) (Rx+ 50/35’s) or Burpee + Squat Jump
Burpee Broad Jump (3/2ft)
B. DB Bent Row or Pulling Movement
3 sets 10-16 reps
Rest 3 minutes between sets
Cash Out: 50 Hollow Rocks
Post time for the WOD and total number of pull ups
Ex: 12:10 Rx+, 41
