MON 04.13.20

Coach Mohammed

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Michael

Workout of the Day (WOD)

A. Tempo Squat
4 sets of 5 reps at tempo 4241
Complete 1 set E3MOM
Dumbbell weight (50’s/35’s)

B. For Time [11min cap]
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees

Bodyweight
A. Tempo Split Squats

4 sets of 4/4 reps at tempo 2221
Complete 1 set E3MOM

Post time for the WOD. Ex: 6:33 Rx

And coming tomorrow…

A. Push Ups
1 set max reps
Rx+ = Strict Handstand Push Ups

B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Straight Leg Raises to Dumbbell
Min 2: Dips
Min 3: Single Leg Dumbbell Deadlifts (50’s/35’s)
Min 4: Handstand Push Ups (Rx+ = strict)

C. Practice Front Splits for 10 minutes

Bodyweight
B. EMOM 20 (30 sec work: 30 sec rest)

Min 1: Straight Leg Raises to Floor
Min 2: Dips
Min 3: Supermans
Min 4: Handstand Push Ups (Rx+ = strict)

Record total reps for each movement. Ex:
A. 12 strict HSPU
B. 64, 52, 80, 62 Rx

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