FRI 04.10.20

Mike A.

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Michael

Workout of the Day (WOD)

A. For Time [15min cap]
40 1-Arm DB Thrusters (50/35)
40 1-Arm DB Bent Row (50/35)
40 Pistols
40 Kettlebell Swings (53/35)

B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)

Bodyweight
A. For Time [15min cap]

40 Jumping Squats
25 Chair Pull Ups (Rx+ = Strict Pull Ups)
40 Pistols
40 Broad Jumps

Post time for the WOD. Ex: 9:43 Rx

And coming Saturday…

6 Rounds [24min cap]
8 Box Jump Overs (24/20″)
20 Second Push-up Plank Hold
10 DB Deadlift (50’s/35’s)
20 Second Wall Sit Hold
12 Sit Ups
20 Second Handstand Hold

Bodyweight
6 Rounds [24min cap]
8 Burpees
20 Second Push-up Plank Hold
10 Superman
20 Second Wall Sit Hold
12 Sit Ups
20 Second Handstand Hold

Post time to complete WOD. Ex: 18:10 Rx

Saturday Schedule

10a: Zoom CrossFit– Michael
11a: Zoom Yoga– Priscila Baptista

And coming Sunday…

A. EMOM 12 (30 sec work: 30 sec rest)
Minute 1: Slamballs (30/20)
Minute 2: Russian Twists (30/20) (R+L=1)
Minute 3: Jumping Lunges
Minute 4: Plank Hold Thigh Taps (R+L=1)

B. AMRAP 12
4 Pull Ups
8 Push Ups
12 Air Squats

Bodyweight
A. EMOM 12 (30 sec work: 30 sec rest)

Minute 1: Star Jumps
Minute 2: Russian Twists (R+L=1)
Minute 3: Jumping Lunges
Minute 4: Plank Hold Hip Taps (R+L=1)

B. AMRAP 12
4 Towel Seated Rows
8 Push Ups
12 Air Squats

Post total reps from EMOM and total rounds from AMRAP. Ex: 185, 7+8 Rx.

Sunday Schedule

10a: Zoom CrossFit– Damon
11a: Zoom Yoga– Priscila Baptista

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