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. Pistol Skill Work
10-10-10-10 (Alternating, working through skill Progressions or adding weight)
B. 4 Rounds [Goal Time 12-16 Minutes]
10 Pistols
10 Ring Dips
20 KB Goblet Squats (53/35)
20 Push Ups
At Home
B. 4 Rounds [Goal Time 12-16 Minutes]
10 Pistols
10 Chair Dips
20 DB Goblet Squats (50/35)
20 Push Ups
Post load for pistol and time for the WOD. Ex: 50#, 10:15 Rx.
And coming tomorrow…
E5MOM 20
In 4 minutes complete the following
15 Burpees Over The Rower
25/20 Calorie Row
15 Burpees Over The Rower
AMRAP Wall Balls (20/14)
Rest 1 minute between rounds
At Home
E5MOM 20
In 4 minutes complete the following
15 Lateral Burpees Over The DB
200m Run
15 Lateral Burpees Over The DB
AMRAP Bowtie Thrusters (50/35)
Rest 1 minute between rounds
Post total wall ball reps completed. If all the reps are not completed in a round also score reps missed.
Ex 1: 132 Rx.
Ex 2: 38 (-20) Rx.
