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)
For Time [18min cap]
10 1-Arm Alt Dumbbell Snatch (50/35)
15 Burpee Box Jump Overs (24/20″)
20 1-Arm Alt Dumbbell Snatch
15 Burpee Box Jump Overs (24/20″)
30 1-Arm Alt Dumbbell Snatch
15 Burpee Box Jump Overs (24/20″)
40 1-Arm Alt Dumbbell Snatch
15 Burpee Box Jump Overs (24/20″)
50 1-Arm Alt Dumbbell Snatch
15 Burpee Box Jump Overs (24/20″)
20-40-60-80-100 Star Jumps
15 Burpee Tuck Jumps Each Round
Post time for the WOD. Ex: 9:20 Rx
And coming Saturday…
4 Rounds [24min cap]
10/10 Single Leg Deadlifts (50’s/35’s)
30 Sit Ups
20 Dumbbell Squats (50’s/35’s)
400m Run
Bodyweight
4 Rounds [24min cap]
30 Supermans
30 Sit Ups
30 Jumping Squats
400m Run
Post time to complete WOD. Ex: 22:30 Rx.
Saturday Schedule
10a: Zoom CrossFit– Michael
11a: Zoom Yoga– Priscila Baptista
And coming Sunday…
A. 3 Rounds Not For Time
15/15 Glute Bridge 1-Arm DB Floor Press (50/35)
15/15 Single Arm Bent Over Row (50/35)
B. AMRAP 12
80 Lateral Hops Over Dumbbell (R+L=1)
60 Air Squats
40 DB Shoulder To Overhead (50/35)
Bodyweight
A. 3 Rounds Not For Time
15 Dips
15 Chair Pull Ups
B. AMRAP 12
80 Lateral Hops Over Towel (R+L=1)
60 Air Squats
40 Push Ups
Post time for the WOD. Ex: 13:28 Rx
Sunday Schedule
10a: Zoom CrossFit– Damon
11a: Zoom Yoga– Priscila Baptista
