Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Jason
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA – Monica
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Back Squat: 4 sets of 3 reps. Worksets at the same weight. Max reps final set.
B. 5 Rounds
15 Medball Front Squats (20/14)
10 Pushups
5 Medball Power Slams (20/14)
Post load and max reps for Squat and time to compete WOD. Ex: 375#, 5:48 Rx.
And coming tomorrow…
A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.
B. As many rounds & reps as possible (AMRAP)
2 minutes AMRAP: 10 Double Unders**, 10 Air Squats
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Jumping Air Squats
2 minutes rest
2 minutes AMRAP: 10 Double unders**, 10 Burpees
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Tuck Jumps
**Scale Singles (1:1)
Post load and max reps for Bench and total reps from WOD. Ex: 215#, 8 reps, 242 Rx.
