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. Bulgarian Split Squats
5 x 6/6
B. For Time: [14min cap]
50 Dumbbell Deadlifts (50’s/35’s)
50 AbMat Sit-ups
50 Box Step-ups
50 1-Arm Dumbbell Thrusters (50/35)
Bodyweight
B. For Time: [14min cap]
50 Single Leg Alt Airplane Rotations
50 AbMat Sit-ups
50 Lunges
50 Sprawl Jumping Squat
Post time for the WOD. Ex: 9:20 Rx.
And coming tomorrow…
A. Tempo Push Press
3 sets x 4 reps at tempo 4212
4 sec negative, 2 sec hold bottom of the dip, 1 sec up, 2 sec hold overhead
B. 5 Rounds [15min cap]
10 1-Arm Alt Burpees
20 Pistols (Rx+ = 14 reps weighted 50/35)
Bodyweight
A. Tempo Push Ups
3 sets x 8 reps at tempo 4212
4 sec negative, 2 sec hold bottom plank, 1 sec up, 2 sec hold top plank
Rx+ = Handstand Push Ups (strict or kipping)
3 sets x 4 reps at tempo 4212
4 sec negative, 2 sec hold bottom headstand, 1 sec up, 2 sec hold top handstand
B. 5 Rounds [15min cap]
10 1-Arm Alt Burpees
20 Pistols
Post time for WOD. Ex: 9:49 Rx
