Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Patrick
6:00p: All Levels CrossFit- Patrick
7:00p: Weightlifting- David
Workout of the Day (WOD)
A. Handstands
In 10 minutes practice handstand hold progressions.
B. 2 Rounds [24min cap]
1000/800m Row
25 Med Ball Sit Ups (20/14)
25 Burpees
25 GHD Sit Ups
25 Kettlebell Swings (70/53)
Post time for the WOD. Ex: 21:10 Rx.
And coming tomorrow…
A. 3 Sets
AMRAP 4
8 Ground to Overhead (95/65)
10 Bar Facing Burpees
Rest 4 minutes between each AMRAP. Continue where you left off.
B. EMOM 10
Min 1: 10-15 Hollow to Superman
Min 2: 10-15 Kipping Swings
Post rounds and reps for the 3 sets. Ex: 10+10 Rx.
