Today’s schedule
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Michael
Workout of the Day (WOD)
A. Tempo Deadlift
4 sets of 4 reps at 4141
4 sec negative, 1 sec hold at bottom, 4 sec up, 1 sec hold at the top
B. 3 Rounds [18min cap]
16 Single Arm DB Overhead Lunges (8L/8R) (50/35)
21 Burpees
15 Straight Leg Raises to DB
9 Dips
Bodyweight
A. Tempo Single Leg Standing Toe Touches
4 sets of 4/4 reps at 4141
4 sec negative, 1 sec hold at bottom, 4 sec up, 1 sec hold at the top
B. 3 Rounds [18min cap]
24 Jumping Lunges
21 Burpees
15 Straight Leg Raises to Floor
9 Dips
Post time for the WOD. Ex: 13:25 Rx.
And coming tomorrow…
A. 2 Rounds For Time [16min cap]
100m Broad Jumps
100m Jumping Lunges
100m Star Jumps
100m Balance Hops (5/5)
B. 4 Rounds [8min cap]
200m Run
9 Dumbbell Shoulder to Overhead (50’s/35’s)
Bodyweight
A. 2 Rounds For Time [16min cap]
70 Broad Jumps
70 Jumping Lunges
70 Star Jumps
70 Balance Hops (5/5)
B. 4 Rounds [8min cap]
30 High Knees (R+L=1)
30 Butt Kicks (R+L=1)
9 Handstand Push Ups (OR 16/12 Push Ups)
Post times for the WODs. Ex: 12:40 Rx, 5:48 Rx.
