Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. Scap Jacked
2 Rounds For Quality
10 Power Slide
10 Knuckle Push Up Hand Release
10 Snow Angles
10 Upper Wing Raise
10 Lower Wing Raise
10 ATYT-Raise
B. E5MOM 25
5 Strict Press (60-75%)
5/5 Bulgarian Split Squat
5 Pike Handstand Push Ups
20 Reverse Crunch
Post load for press. Ex: 140# Rx.
And coming tomorrow…
A. Squat Waves E3MOM 18
Back Squat 1 x 3 @ 83% BS
Front Squat 1 x 1 @ 81% FS
Back Squat 1 x 3 @ 83% BS
Front Squat 1 x 1 @ 86% FS
Back Squat 1 x 3 @ 83% BS
Front Squat 1 x 1 @ 91% FS
B. 4 Rounds [10min cap]
10 Burpee DB Deadlift (50’s/35’s)
10 Deficit Push Ups (6/3”)
Post load for back squat and heavy front squat and time for the WOD. Ex: 325, 320#, 6:12 Rx.
