Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Row Sprint: 1 minute max cal row
B. “Doublemint”
Partner WOD: 20 Minute AMRAP (as many rounds as possible):
10 Calorie Row, 10 Burpees
20 Calorie Row, 20 Box Jumps (24/20)
30 Calorie Row, 30 Situps
40 Calorie Row, 40 Slamballs (20/15)
50 Calorie Row, 50 Kettlebell Swings (24/16)
1 partner working at a time. All reps are team totals and teams may partition the reps any way.
Post max cal and total reps for the AMRAP. Ex: 31, 424 Rx
And coming tomorrow…
A. Back Squat: 2-2-2-2-2. Increasing weight each set from 85-87-90-92-95% of 1RM.
B. Supple Leopard Stretch & Smash
Adductor Barbell Smash
Super Frog Stretch
Quad Barbell Smash
Couch Stretch
Post load for back squat. Ex: 375#
