Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis/Ellen
7p: YOGA – Monica
8p: Open Gym- Ellen
Workout of the Day (WOD)
A. Weighted Pullups: 5 sets of 3 reps. Worksets all at the same weight. Max reps in final set.
B. Double AMRAP (as many rounds as possible):
3 minute AMRAP
10 Wallball shots 10ft (20/14)
10 Toes to bar
1 minute rest
3 minute AMRAP
10 Cal row
10 Lateral rower burpees
1 minute rest
REPEAT
Post load and reps for pullups, and total reps completed. Ex: 45# 6 reps, 274.
And coming tomorrow…
A. Deadlift: In 16 minutes work up to a 5 Rep Max.
B. 16 minutes as many rounds as possible (AMRAP):
7 Handstand pushups**
13 Box Jumps/Step Ups (24/20”) (Step downs only)
20 Mtn Climbers (L + R = 1 rep)
Rest 2 minutes between rounds
**Scale (S2O) Shoulder to overhead (115/85)
Post load for Deadlift. Post total reps for the WOD. Ex: 195#, 205 scaled 75#
