Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: Crossover Symmetry Workshop- Pietsch
7:30p: All Levels CrossFit- Erica
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Farmers Carry
In 12min complete
400m Farmers carry
200m Farmers carry
100m Farmers carry
(KB, DB, or farmers handle in each hand)
Increase weight each round; 8 Push Ups every time you break
B. 2 Rounds [15 min cap]
500m Row
50 Double Unders
400m Run
Post heaviest carry load and time for the WOD. Ex: 70#, 9:45 Rx.
And coming tomorrow…
A. Back Squat
E2MOM
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
Complete one set on the 2min, then proceed down the list
B. Banded Hip Stretches
Post loads for each set of 2 reps. Ex: 315#, 320#, 325#
