Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
Workout of the Day (WOD): Bring-A-Friend Day!!
A. L-sit Hold: In 15 minutes practice L-sit hold progressions and complete 1 max L-sit Hold for time.
B. “Helen” [15 Minute Time Cap]
3 Rounds
400m Run
21 Kettlebell Swings (24/16kg)
12 Pullups**
**Scale to Barbell Assisted Pullups 1:1, Ring Rows 1:1
Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.
And coming tomorrow…
A. Max Distance Handstand Walk
B. “Sage at 20” (20-minute work capacity test)
20 minutes as many rounds as possible (AMRAP):
20 Thrusters (135/95)
20 Pullups
20 Burpees
Post max distance and rounds and reps for AMRAP. Ex: 24ft, 2+52 Rx.
