YOGA Tonight: Monday, April 21st at 7:00pm in the front room with Monica Miller
Today’s schedule
6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room- Monica
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Strict Ring Dips: Every minute on the minute for 7 minutes:
15 seconds: Max reps strict ring dips**
45 seconds: Rest
B. Rep Rounds For Time:
15-12-9-6-3
10 seconds L-sit hold at start of each round.
Ring dips** (kipping allowed)
Wallball situp shots 4ft target (20/14)
Overhead walking lunge with medball (20/14)
**No Bands on ring dips.
Post total reps of strict ring dips from 7 intervals and time to complete rounds for WOD.
And coming tomorrow…
A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Rest 3 minutes between sets.
B. 7 minutes as many rounds as possible (AMRAP) of:
7 Wallball Shots 10ft (20/14)
7 Pullups
