Today’s schedule
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. Team Rowling
10 frames of 100m
Rest 30-60 seconds between frames
B. 2 Rounds For Time [14min cap]
15 Burpee Box Jumps (24/20”)
30 Single Arm DB Hang Clean and Jerks (50/35)
45 Sit Ups
At Home
A. 10 Rounds
30 sec jog + 30 sec walk + 30 sec rest
Match your distance each set
Post rowling score and time for the WOD. Ex: 12, 9:49 Rx
And coming tomorrow…
A. E3MOM 12
3 Deadlifts (no bounce)
4 Tall Landing Box Jumps
B. 5 Rounds For Quality
30 sec Handstand Hold
20/20 sec Pistol Hold
30 sec Hanging L-sit
At Home
A. E3MOM 12
3/4 Single Leg DB Deadlifts (no bounce)
4 Kneeling Jumps
B. 5 Rounds For Quality
30 sec Handstand Hold
20/20 sec Pistol Hold
30 sec L-sit Hold
Post load for Deadlift and time for WOD. Ex: 435#, 15:25 Rx
