Today’s schedule
6:00a: All Levels CrossFit- Carmen
7:00a: All Levels CrossFit- Carmen
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- David
Workout of the Day (WOD)
A. Pre-workout:
On a 6:00 clock:
Build up to a max-height seated box jump
B. 10 sets for load:
2 back squats
*complete 1 set every 2:00
*all sets same weight 85-90% 1RM
Post height for jump and weight for squat. Ex: 39″, 330#
And coming tomorrow…
A. Pre-workout:
EMOM 5:
1-5 wall walks
B. 5 rounds for time: [17min cap]
1:00 handstand hold
21 toes-to-bars
Post total walk walks and time for the WOD. Ex: 21, 12:30 Rx
