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- Michael
4:45p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. E3MOM 12
2 Back Squats (pause 2 seconds at the bottom)
increase weight each round
B. Rep Rounds [20min cap]
10-20-30-40-50
Sit Ups
DB Deadlift (50’s/35’s)
9 Burpee Box Jump Overs (24/20) each round
At Home
A. E3MOM 12
5 DB Squats (Tempo 42X1)
B. Rep Rounds [20min cap]
10-20-30-40-50
Sit Ups
DB Deadlift (50’s/35’s) or Airplanes
9 Burpee Broad Jump (4/3ft) each round
Post load for squats and time for the WOD. Ex: 275#, 18:30 Rx.
And coming tomorrow…
Jump Start [21min cap]
For Time
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
At Home
For Time
60 Double Unders
30 Squat Jump 180°
60 Double Unders
400m Run
60 Double Unders
30 Straight Leg Raises
60 Double Unders
400m Run
60 Double Unders
30 Squat Jump 180°
Post time for the WOD. Ex: 14:32 Rx
