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- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
Workout of the Day (WOD)
A. EMOM 12 (:30 on :30 off)
Min 1: L-Sit (Rings or Parallettes)
Min 2: Superman Hold
Min 3: 30 Med Ball Russian Twists (20/14)
B. For Time [16min cap]
27-21-15-9
Calories Row
Lateral Burpee Over The Rower
At Home
A. EMOM 12 (:30 on :30 off)
MIn 1: L-Sit (Chairs or Floor)
Min 2: Superman Hold
Min 3: 15 DB Russian Twists (35/25) or 30 Russian Twists
B. For Time [16min cap]
125-100-75-50-25 Double Unders
27-21-15-9 Burpees
Score time for the WOD.
Ex: 7:10 Rx.
And coming tomorrow…
A. Push Press
3-2-2-1-1-1
B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls
10 Dumbbell Overhead Tricep Extension
8/8 Half Kneeling Landmine Press
Cash Out: 2 min Elbow Plank Hold
At Home
A. DB Push Press or Strict Handstand Push Ups
5 sets of 5-8 reps.
B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls or 10 Pulling Movement
10 Dumbbell Overhead Tricep Extension or Tricep Push Ups
8/8 Glute Bridge Floor Press or 10 Spiderman Push Ups
Cash Out: 2 min Elbow Plank Hold
Post load for push press. Ex: 250#
