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- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
EMOM 32
Min 1: 200m Run
Min 2: 5 Ring Dips
Min 3: 20 Jumping Lunges
Min 4: 30 sec Handstand Hold
Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 49 – 47 = 2.
And coming tomorrow…
A. Deadlift
3 x 3 @ 87%
Rest 4 minutes between sets
B. EMOM 10
ODD: 10-20 Toes to Bar
EVEN: 4 Devils Press (35’s/20’s) (Rx+ 50’s/35’s)
At Home
A. Single Leg DB Deadlift
3 sets of 5/5
Rest 4 minutes between sets
B. EMOM 10
ODD: 10-20 Straight Leg Raises
EVEN: 4 Devils Press (35’s/20’s) (Rx+ 50’s/35’s)
Post load for deadlift and total toes to bar from EMOM. Ex: 395#, 78 Rx.
