Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Shoulder Press: 5 sets of 5 reps. Working up to a heavy set of 5.
B. 10 minute AMRAP
11 Kettlebell Swings (24/16kg)
9 Box Jumps (24”/20”)
Post load for press and total rounds and repetitions for AMRAP. Ex: 160#, 8+8 Rx.
And coming tomorrow…
A. Double Unders: 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold
B. TABATA IT AGAIN:
Double Unders
Row (for cal)
Kettlebell Push Press (16/8kg kettlebells)
Double Unders
Score total DUs part A. and total reps from each TABATA. Ex: 212, (210 / 46 / 65 / 189 ) Rx
