Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis
Workout of the Day
A. Every minute on the minute (EMOM) for 10 mintues:
(15 seconds work : 45 seconds rest)
ODD: Max reps strict handstand pushups (HSPU)
EVEN: Foot-hand crawl 2” balance beam 10yd
B. 8 Rounds For Time [20 minute time cap]:
10 Cal Row
8 Kettlebell Swings (24/16kg)
6 Toes to bar
Post total reps of strict HSPU and time to finish WOD. Ex: 27, 12:55.
And coming tomorrow…
A. Bench Press: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.
B. 4 Rounds For Time:
12 Double Kettlebell Clean (24/16)
8 Tire Flips
200m Sprint
Post load and reps for Bench. Post time to complete WOD. Ex: 175# 11 reps, 21:11