FRI 04.24.20

Braiam

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. 3 Rounds [15min cap]
9 Dumbbell Hang Snatch (50’s/35’s)
8/8 Single Leg V-Ups
9 Dumbbell Clean and Jerk (50’s/35’s)
8/8 Single Leg V-Ups
20 Weighted Glute Bridge (50/35)

B. 3 Rounds [For Quality]
30 seconds Copenhagen Plank (R/L)
30 seconds 1-Arm Overhead Squat Stretch (R/L)
60 second Handstand Hold

Bodyweight
A. 3 Rounds [15min cap]

10 Burpees
8/8 Single Leg V-Ups
8 Inverted Burpees
8/8 Single Leg V-Ups
10/10 Single Leg Glute Bridge

Post time for the WOD. Ex: 12:42 Rx.

And coming Saturday…

AMRAP 4
100 Double Unders
20 Burpees
40 Jumping Lunges
AMRAP Double Unders
Rest 4 Minutes
AMRAP 4
200m Run
20 Burpees
40 Jumping Lunges
AMRAP Double Unders
Rest 4 Minutes
AMRAP 4
100 Double Unders
20 Burpees
40 Jumping Lunges
AMRAP Double Unders
Rest 4 Minutes
AMRAP 4
200m Run
20 Burpees
40 Jumping Lunges
AMRAP Double Unders

Post total Double Unders completed from AMRAPs. Ex: 245 Rx.

Saturday Schedule

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

And coming Sunday…

A. 5 Rounds [14min cap]
30 second L-sit Hold
5/5 Single Leg Deadlift (50/35)
8/8 Dumbbell Curl (50/35)

B. 4 Rounds [For Quality]
4 Inverted Burpees
4 Candlestick to Straddle Stretch
4 Reverse Burpees
4 Burpees w/ Feet Together

Bodyweight
A. 5 Rounds [14min cap]

30 second L-sit Hold
15 Supermans
8 Chair Pull Ups

Post time for the WOD. Ex: 8:41 Rx.

Sunday Schedule

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

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