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
Workout of the Day (WOD)
A. 2 Rounds [18min cap]
50 Double Unders
20 Handstand Push Ups
50 Double Unders
25 Hang Power Cleans (115/85)
50 Double Unders
30 Toes to Bar
B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch
Post time for the WOD. 12:49 Rx.
And coming Saturday…
A. EMOM 10
Min 1: Handstand Hold Practice
Min 2: Rest
B. Partner WOD
AMRAP 16
3 Wall Walks
9 Deadlift (225/155)
12 Bar Facing Burpees
16 Box Step Ups (50/35) to (24/20”)
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 (50/35)
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- Adam
12n: Yoga- Rue
