6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Banded Squats: 2 x 8. Tempo (2222)
B. Partner WOD
20 Minute AMRAP
Teams of 2 or 3
Station 1 – AMRAP of Cindy: 5 Pullups, 10 Pushups, 15 Air Squats
Station 2 – 15/12 Calorie Row
Station 3 – 25 Situps
Athletes start at different stations. Partner #1 will perform the AMRAP of Cindy. Partner #2 will row for 15/12 calories, and Partner #3 with perform 25 situps. Once Partner #2 and #3 finish the Row and Situps each will advance to the next station. Partner #1 will then start on the 15/12 Calorie Row. Partner #3 continues work on the AMRAP of Cindy wherever #1 left off. Partners may only advance to the next station once their partner has finished the movement. Only one person at each station at a time.
Post total rounds and reps of Cindy for team.
Ex: 22 (team of 3) Rx.
And coming tomorrow…
A. For Time [12 Minute Time Cap]:
75 Handstand Pushups
At the beginning of each minute perform 20 Double-unders.
B. Partner WOD:
12 Minute AMRAP
21 Burpees Over Kettlebell
15 Kettlebell Swings (m = 16/24/32, w = 12/16/24)
All reps are a team total. 1 partner working at a time. 1 partner must complete a minimum of 3 burpees before switching.
Post time for WOD and rounds + reps for AMRAP. Ex: 10:11 Rx, 4+15 L3.