Today’s schedule
5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- Patrick
12p: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael
Workout of the Day (WOD)
A. Weighted Pull Ups
3 sets of 5 reps
B. Partner WOD
For Time [22min cap]
2000/1600m Row
60 Wall Balls (20/14)
40 Synchronized Burpees
60 Wall Balls (20/14)
100 Tandem Sit Ups
Post weight for pull ups and time for the WOD. Ex: 53#, 18:20 Rx.
And coming tomorrow…
A. EMOM 12 (:30 on :30 off)
MIn 1- L-Sit (Rings or Parallettes)
Min 2 – Superman Hold
Min 3 – 20 Plate Russian Twists (25/15)
B. 2 Rounds [12min cap]
14 Goblet Squats (53/35) (Rx+=70/53)
12 KB SDLHP
10 Kettlebell Swings
8 Right Arm KB Overhead Reverse Lunges
14 Goblet Squats
12 KB SDLHP
10 Kettlebell Swings
8 Left Arm KB Overhead Reverse Lunges
Post time for the WOD. Ex: 8:10 Rx.