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. Handstand Walk: In 10 minutes practice HS Walk progressions
B. EMOM 16 (40 sec work: 20 sec rest)
Min 1: Dumbbell Curl + Arnold Press
Min 2: Pistols
Min 3: Cal Bike/Row/Ski/Row
Min 4: GHD Sit Ups / Straight Leg Sit Ups
Score total cal. Ex: 72 Rx.
And coming tomorrow…
3 Rounds For Time [21min cap]
200m Run
50 ft Handstand Walk
200m Run
50 ft Walking Lunge
21 Kettlebell Swings (53/35)
Post time to finish WOD. Ex: 17:20 Rx
