THUR 02.27.20

Shifali and Kris

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Ellen
12p: All Levels CrossFit- Ellen
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. EMOM 18
MIn 1 – 6 Handstand Push Ups
Min 2 – 10 Single Leg KB Deadlift (5/5)
Min 3 – 30 sec Elbow Plank Hold

B. Partner WOD
2:10 minutes max cal row
0:10 rest
2:10 minutes max shuttle sprints 20 ft
0:10 rest
2:10 minutes max cal ski
0:10 rest
2:10 minutes max shuttle sprints 20 ft
0:10 rest
2:10 minutes max cal row
0:10 rest
2:10 minutes max shuttle sprints 20 ft
0:10 rest
2:10 minutes max cal bike
0:10 rest
2:10 minutes max shuttle sprints 20 ft

Post total cals and total shuttle sprints from WOD. Ex: 205, 248 Rx.

And coming tomorrow…

AMRAP 20
8 Right-Arm DB OH Walking Lunge Steps (50/35)
8 Dumbbell-facing burpee
8 Left-Arm DB OH Walking Lunge Steps (50/35)
8 C2B Pull Up

Post total rounds completed for the AMRAP. Ex: 12+20 Rx.

Leave a Comment