Today’s schedule
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Michael
Workout of the Day (WOD)
For Time [6min cap]
30-20-10
Jumping Lunges (L+R=1)
V-Ups
Rest 3 minutes
For Time [6min cap]
25-20-15
Dumbbell Power Clean (50’s/35’s)
Push Ups
Rest 3 minutes
For Time [6min cap]
20-15-10
Filly Overhead Squat (50’s/35’s)
Burpees Over Dumbbell
Bodyweight
For Time [6min cap]
30-20-10
Jumping Lunges (L+R=1)
V-Ups
Rest 3 minutes
For Time [6min cap]
25-20-15
Star Jumps
Push Ups
Rest 3 minutes
For Time [6min cap]
20-15-10
Lateral Lunges
Burpees Over Towel
Post time or reps for each WOD. Ex: 5:20, 4:58, 72 Rx.
And coming Saturday…
A. AMRAP 15
21 Bowtie Thrusters (50/35)
15 Box Jumps (24/20)
9 DB Push Press (50/35’s)
B. 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 (elbows touch knees, feet off the ground)
Sit Ups
Russian Twist (4 count)
Sit Ups
Bicycle (4 count)
The goal is sub 4min
Bodyweight
A. AMRAP 15
21 Squat Jumps
15 Box Jumps (24/20)
9 Handstand Push Ups
Post rounds for the AMRAP. Ex: 5+28 Rx
Saturday Schedule
10a: Zoom CrossFit– Michael
11a: Zoom Yoga– Priscila Baptista
And coming Sunday…
A. Handstand Walk
Practice HS Walk progressions for 10 minutes
B. For Time [18min cap]
40-30-20-10
Kettlebell Swings (53/35)
Alternating Single Leg V-Ups
3 Wall Walks at the end of each round (Rx+ 50ft Handstand Walk each round)
Bodyweight
B. For Time [16min cap]
40-30-20-10
Broad Jumps
Alternating Single Leg V-Ups
3 Wall Walks at the end of each round (Rx+ 50ft Handstand Walk each round)
Post time for the WOD. Ex: 25:40 Rx.
Sunday Schedule
10a: Zoom CrossFit– Damon
11a: Zoom Yoga– Priscila Baptista
