THUR 04.16.20

Coach Damon

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Michael
5:30p: Zoom CrossFit– Mohammed
6:30p: Zoom Yoga– Priscila

Workout of the Day (WOD)

AMRAP 20
10 V-ups
240 ft Shuttle Sprint
10 V-ups
120 ft Broad Jumps
10 V-ups
60 ft Bear Crawl (Rx+ = Handstand Walk)

Post total rounds and reps of AMRAP.
Ex: 3+20 Rx

And coming tomorrow…

A. Tempo Curls
3 sets of 8 reps 5012
5 second negative, 0 seconds at the bottom, 1 second up, 2 second hold at the top
Rest 2 minutes between sets

B. E3MOM 18 (6 Rounds)
50 Double Unders
4 Devil’s Press (50’s/35’s)
8 Reverse Burpees

Bodyweight
A. Tempo Seated Towel Row

3 sets of 8 reps 5012
5 second negative, 0 seconds at the bottom, 1 second up, 2 second hold at the top

B. E3MOM 18 (6 Rounds)
50 Double Unders
8 Burpees
8 Reverse Burpees

Post fastest and slowest time for the EMOM. Ex: 1:58, 2:25 Rx.

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