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)
For time: [23min cap]
60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups
Post-workout:
Accumulate:
40 DB Good Mornings (35/50)
30 Unweighted Jefferson Curls
20 GHD hip and back extensions
Post time for the WOD. Ex: 18:10 Rx
And coming tomorrow…
Pre-workout:
Build up to a 5-rep deadlift
“Freestyle Diane”
For time: [12min cap]
45 deadlifts (155/225 lb)
45 handstand push-ups
– Partition reps as needed.
Post load for deadlift and time for the WOD. Ex: 435, 4:50 Rx
