Today’s schedule
6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
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- Hailey
6:00p: Zoom CrossFit– Hailey
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Bar Muscle Up Practice
EMOM 10
Min 1: 1-8 Bar Muscle Ups or BMU Drill
Min 2: 20-40 sec Hollow Hold
B. 5 Rounds [15min Cap]
9 Burpees
12 Kettlebell Swings (53/35)
15 Toes To Bar
At Home
A. EMOM 10
Min 1: 4-8 Hollow Hold to L-Sit
Min 2: 6-12 Dumbbell Bent Row (50’s/35’s)
B. 5 Rounds [15min Cap]
9 Burpees
12 DB Swings (53/35)
15 V-Ups
Post time for the WOD Ex: 12:10 Rx.
And coming tomorrow…
A. Back Squat
3-3-2-2-1-1-1-1
B. 5 Rounds [not for time]
Max Handstand Hold
15 Air Squats
7/7 Single Arm Bent Over Dumbbell Row
At Home
A. Weighted Pistols or Lunges
4 sets of 5/5 or 8/8
Post load for squat and time for handstand hold. Ex: 425#, 34 sec