Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Max reps on 3rd set.
B. 5 Rounds [15 Minute Time Cap]
4 1-arm Kettlebell Overhead squats (16/12kg) Left Arm
4 1-arm Kettlebell Overhead squats (16/12kg) Right Arm
30 Situps
Post load and reps for squat and time for WOD. Ex. 335#, 8 reps, 12:10 Rx.
And coming tomorrow…
A. Strict Handstand pushups: Every minute on the minute for 7 minutes:
15 seconds max rep strict handstand pushups (may break up into multiple sets)
45 seconds rest
B. 16 minutes as many rounds as possible (AMRAP):
20 Calorie Row
16 Box Jumps (24/20”)
12 Sledgehammers
3 Handstand Wall Climbs
Post total reps of HSPU and rounds and reps for AMRAP. Ex: 44, 4+38 Rx.
