THUR 04.22.21

Casey

Today’s schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. Double Unders
3 minutes max reps

B. Partner WOD
For Time [20min cap]
4 Rounds

10 Wall Balls (20/14)
10 Toes To Bar
10 Burpees
3 Rounds
20 Wall Balls (20/14)
20 Toes To Bar
20 Burpees
2 Rounds
30 Wall Balls (20/14)
30 Toes To Bar
30 Burpees

At Home
B. Partner WOD
For Time [20min cap]
4 Rounds

10 Bow-tie Thrusters (35/25)
10 Straight Leg Raises
10 Burpees
3 Rounds
20 Bow-tie Thrusters (35/25)
20 Straight Leg Raises
20 Burpees
2 Rounds
30 Bow-tie Thrusters (35/25)
30 Straight Leg Raises
30 Burpees

Post double under reps and rounds and reps completed or time for the WOD. Ex: 248, 7+78 Rx.

And coming tomorrow…

EMOM 16
Minute 1: 6 Bar Muscle Ups
Minute 2: 12 Box Jumps (24/20)
Minute 3: 18/15 Cal Row
Minute 4: Rest

At Home
EMOM 16

Minute 1: 6 Hollow To L-Sit
Minute 2: 24 Lunges
Minute 3: 18 Dumbbell Bent Row (50’s/35’s)
Minute 4: Rest

Post fewest reps completed for each movement. Ex: 6,12,18 Rx.

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