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- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Ring Pull Ups
4 Rounds Not for Time
8 Strict Ring or Bar Pull Ups
5 Muscle Up Transition + 5 Ring Dip (low rings)
B. EMOM 21
25 Air Squats
15 Med Ball Sit Ups (20/14)
30 sec Handstand Hold
At Home
A. 4 Rounds Not for Time
8 DB Bent Over Row
5 Muscle Up Transition + 5 Chair Dip
B. EMOM 21
25 Air Squats
10 Weighted Sit Up (50/35)
30 sec Handstand Hold
Post the fewest number of squats, sit ups, and time for HS. Ex: 25, 15, 0:30 Rx.
And coming tomorrow…
A. 1 Minute for Max reps. Rest 3 minutes between movements.
Double Unders
Burpee Box Jump Overs (24/20″)
Dumbbell Box Step Overs (50/35) (24/20″)
B. EMOM 15
50% Double Unders
50% Burpee Box Jump Overs (24″)
50% Dumbbell Box Step Overs (50/35) (24/20″)
Post fewest reps completed for each movement in the EMOM. Ex: 50, 8, 8 Rx.
