Workout of the Day (WOD)
A. AMRAP 16
16 Wall Balls (20/14 at 10/9ft)
16 Box Jump Overs (24/20”)
16 DB Snatch (50/35)
16 Toes To Bar
B. 5 Way Banded Shoulder Stretch
Overhead/Lat
Pec and Anterior Delt facing away from rig
Front Rack w/ elbow in the band
Banded Bully w/ band around the shoulder and arm behind the back
Rear Delt pulling the arm across the body
Post rounds and reps for the AMRAP. Ex: 6+12 Rx
Upcoming Events
Friday, February 28th Friday Night Lights (FNL) for Workout 25.1 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 1st Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open
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…
Partner WOD
3 Rounds [30min cap]
30 Chest-to-bar Pull-ups
20 Bar Facing Burpees
400m Run Relay
30 Deadlift (225/155)
20 Bar Facing Burpees
1200/1000m Bike Relay
All the reps and distances are team totals. One partner working at a time. Partition the rounds and reps any way.
Post time for the WOD. Ex: 23:20 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. Front Rack Lunges
8-8-8
-Work to heavy set of 8
B. 4 Rounds [16 Min Cap]
9/9 Single Arm Overhead Kettlebell Lunges (53/35)
12 GHD Sit Ups
150m DB Farmer’s Carry (50’s/35’s)
Post load for lunges and time for the WOD. Ex: 155#, 13:11 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael
