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- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. Back Squat
3-3-2-2-1-1-1-1
B. 5 Rounds [not for time]
Max Handstand Hold
15 Air Squats
7/7 Single Arm Bent Over Dumbbell Row
At Home
A. Weighted Pistols or Lunges
4 sets of 5/5 or 8/8
Post load for squat and time for handstand hold. Ex: 425#, 34 sec
And coming tomorrow…
A. EMOM 12
Min 1: 12 Plate Push Ups (45/25#) (Rx+ = Ring Push Ups)
Min 2: 20 sec Chin Over Bar Hold
B. AMRAP 15
30 Sit Ups
20 Shuttle Sprints (7 yds)
10 Alternating DB Snatches (50/35)
At Home
A. EMOM 12
Min 1: 12 Deficit Push Ups w/ hands on DBs
Min 2: 20 sec Arms Bent 90 Bent Over Row Hold
Post rounds and reps for AMRAP. Ex: 5+45 Rx.
