Today’s schedule
6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Lis
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA – Monica
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps in final set.
B. 3 Rounds: 1 minute each station
Toes to Bar
Box Jumps (24/20) Step downs only.
Plate Ground-to-Overhead (45/24)
200m Run + Hand release pushups (bonus)
Rest 2 minute between rounds
Post load and reps for Squat, total reps from 3 rounds. 200m Run = 20 reps: 6 reps 355#, 165
And coming tomorrow…
A. Shoulder Press: 4 sets of 5 (80% of 5 rep max) (½-1-3-0)
B. 9 minute as many rounds as possible (AMRAP):
15 Double Unders
5 Air Squats
Post load for Press. Post total reps from AMRAP. Ex: 135#, 322.