Today’s schedule
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Michael
Workout of the Day (WOD)
A. Tempo Front Squat
5 sets of 3 reps at 3330
B. 3 Rounds [15min cap]
20 1-Arm Thrusters (50/35)
20 Dumbbell Swings (50/35)
20 Dumbbell Step Ups (50/35) at (24/20″)
10/10 Bent Arm Row (50/35)
Bodyweight
A. Tempo Jumping Air Squats
5 sets of 3 reps at 54X0
B. 3 Rounds [15min cap]
20 Jumping Squats
20 Broad Jumps
20 Box Step Ups (24/20″)
10 Chair Pull Ups
Post time to complete WOD Ex: 10:45 Rx
And coming Saturday…
A. Rep Rounds For Time [20min cap]
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
Dumbbell Clean and Jerk (50’s/35’s)
Directly into
10-9-8-7-6-5-4-3-2-1
Dumbbell Overhead Squat (50/35)
Handstand Push Ups
B. Core Cashout:
Fast Eddie’s Lucky 7’s
(Seven reps per movement)
Sit Ups
Flutter Kicks (4 count)
Sit Ups
Leg Raises
Sit Ups
Lateral Kick (4 count)
Sit Ups
Crunches
Sit Ups
Russian Twist (4 count)
Sit Ups
Bicycle (4 count)
The goal is sub 4 min
Bodyweight
A. Rep Rounds For Time [20min cap]
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
Burpees
Directly into
10-9-8-7-6-5-4-3-2-1
Jumping Lunges (R+L=1)
Handstand Push Ups
Post time to complete the WOD: Ex. 16:31 Rx
Saturday Schedule
10a: Zoom CrossFit– Michael
11a: Zoom Yoga– Priscila Baptista
And coming Sunday…
A. AMRAP 13
10/10 1-Arm Glute Bridge Floor Press (50/35)
30ft 1-Arm Overhead Carry (50/35) (R)
25 Sit Ups
30ft 1-Arm Overhead Carry (50/35) (L)
B. EMOM 12
Min 1: 4 Inverted Burpee
Min 2: 5/5 Seated DB Curl + Arnold Press (50/35)
Min 3: 30 sec L-sit Hold
Bodyweight
A. AMRAP 13
15/10 Push Ups
20 sec Handstand Hold
25 Sit Ups
20 sec Elbow Plank Hold
B. EMOM 12
Min 1: 4 Inverted Burpee
Min 2: 10 Seated Towel Row
Min 3: 30 sec L-sit Hold
Post rounds for the AMRAP. 4+24 Rx
Sunday Schedule
10a: Zoom CrossFit– Damon
11a: Zoom Yoga– Priscila Baptista
