MON 01.04.21

Scott

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit– Michael
7:15p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. E3MOM 15
4 Turkish Get Ups
8 Strict Chin Ups

B. 4 Rounds
Complete 1 round every 4 minutes of

15 Wall Balls (20/14)
50 Double Unders
15 Kettlebell Swings (53/35)
50 Double Unders
Rest the reminder of the time.

At Home
A. E3MOM 15

4 Turkish Get Ups
8 DB Bent Row or Pulling Movement

B. 4 Rounds
Complete 1 round every 4 minutes of

15 1-arm Thrusters
50 Double Unders
15 DB Swings (50/35)
50 Double Unders
Rest the reminder of the time.

Score the slowest time to complete a round. Ex: 2:48 Rx

And coming tomorrow…

A. Deadlift
5 Rep Max

B. 3 Rounds Not For Time
20 Kipping Swings
15 Straight Leg Sit Ups (45/25)
10 Lat Pull Downs (1 sec pause)

At Home
A. Single Leg Tempo Deadlift

3 sets of 5/5 at 4111

B. 3 Rounds Not For Time
20 Hollow Rocks
15 Straight Leg Sit Ups (50/35)
10 Superman W Pull Down

Post load for deadlift. Ex: 375#

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