Workout of the Day (WOD)
A. AMRAP 8
40 Double Unders
10 Hang Power Clean (120/85)
B. EMOM 15
Min 1: 7-10 Scapular Raises (1 sec pause)
Min 2: 3-5 CS Banded WY Negative
Min 3: 6-10 Shoulder Ext Rotation R/L
Min 4: Pec Shoulder Stretch (30 sec R/L)
Min 5: Rest
Post rounds and reps for the WOD. 7+2 Rx.
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi
And coming Saturday…
A. EMOM 8
Min 1: Handstand Hold Practice
Min 2: Rest
B. Partner WOD
AMRAP 15
3 Wall Walks
9 Deadlift (185/135) (Rx+ 225/155)
12 Box Jumps (30/24”) (Rx+ 36/30”)
15 Toes to Bar
All reps are team totals. Partners may partition the reps any way. Only one partner working at a time.
Score rounds and reps for the WOD. Ex: 5 + 12 Rx
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael
And coming Sunday…
A. Turkish Get Ups
8-8-8-8
(4 reps each arm)
B. 4 Rounds Not For Time
300/250m Row or 200m Run
8/8 Single Arm DB Bench Press
8/8 Single Arm DB Lunges
Rest 2 minutes between rounds
Score average row or run split. Ex: 0:52.7 row
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael
