Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups
B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.
Post time for Baseline and load for OHS. Ex: 4:12 Rx, 175#.
And coming tomorrow…
“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders
Post time to complete WOD: 7:48 Rx
