Today’s schedule
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Michael
Workout of the Day (WOD)
A. Press Complex
Strict Press + Push Press + Push Jerk + Split Jerk (R/L)
4 x 2+2+2+2/2
Use PVC/Broomstick to work on speed, single or double double for overhead stability.
4 Reverse Burpees
8 Dumbbell Overhead Reverse Lunges (R) (50/35)
8 Straight Leg Raises
4 Inverted Burpees
8 Dumbbell Overhead Reverse Lunges (L) (50/35)
8 Straight Leg Raises
Post rounds and reps for the AMRAP Ex: 4+12 Rx
And coming Saturday…
A. “Kessel Run”
AMRAP 10
200m Run
9 Dumbbell Deadlift (50’s/35’s)
30 Double Unders*
B. Tabata Core
8 Rounds 20 sec work: 10 sec rest
Bicycles
Plank Swimmers
Bodyweight
A. AMRAP 10
200m Run
6 Single Leg Burpees
30 Double Unders*
*Scale Doubles to DU+singles 15 reps, speed step 1:1, singles 1:1.
Score total rounds plus reps for the AMRAP 200m = 200 reps. Ex: 4+215 Rx
Saturday Schedule
10a: Zoom CrossFit– Michael
11a: Zoom Yoga– Priscila Baptista
And coming Sunday…
AMRAP 15
9/9 Dumbbell Strict Press (50/35)
15 Straight Leg Weighted Sit-ups (50/35)
21/21 Dumbbell Bent Over Rows (50/35)
60 sec Wall Sit
Bodyweight
AMRAP 15
9 Strict Handstand Push Ups
15 Straight Leg Sit Ups
21 Pull Ups
60 sec Wall Sit
Post rounds and reps for the AMRAP. 1 sec = 1 rep. Ex: 3+45 Rx.
Sunday Schedule
10a: Zoom CrossFit– Damon
11a: Zoom Yoga– Priscila Baptista
