Today’s schedule
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Michael
Workout of the Day (WOD)
A. Annie
Rep Rounds For Time [13min cap]
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
B. EMOM 12
Min 1: 10 DB Curls (alternating)*
Min 2: 30 sec Handstand Hold
Min 3: 4 Inverted Burpees
*Modify with pulling movement: chair pull ups, strict pull ups, towel row, bent over row (banded), Sliding Floor Pull-Ups, Superman+W pull
Post time for the WOD. Ex: 6:45 Rx
And coming Saturday…
2 Rounds [22min cap]
400m Run
15 Burpees Over Dumbbell
20 DB Overhead Squat (50/35)
400m Run
15 Burpees Over Dumbbell
20 DB Snatch (50/35)
Bodyweight
2 Rounds [22min cap]
400m Run
15 Burpees Over Towel
20 Lateral Lunges
400m Run
15 Burpees Over Towel
20 Push Ups
Post time for the WOD. Ex: 16:12 Rx
Saturday Schedule
10a: Zoom CrossFit– Michael
11a: Zoom Yoga– Priscila Baptista
And coming Sunday…
A. 3 Rounds [15min cap]
21 Push Ups
15 Glute Bridge Floor Press (50’s/35’s)*
9 Dips
Rest 2 min between rounds
*Modify to decline push up (ie feet elevated)
B. 3 Rounds
1 min max reps Bent Over Row**
rest 1 min
1 min max reps Straight Leg Raises to Dumbbell
rest 1 min
**Modify to pulling movement
Post time for the WOD and total reps for each movement.
Ex: 12:40, 82, 68 Rx
Sunday Schedule
10a: Zoom CrossFit– Damon
11a: Zoom Yoga– Priscila Baptista
