Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Skill Work: 5 Box jumps every minute on the minute for 6 minutes (w/ step downs). Work on silent landings onto the box at max height.
B. For Time:
Open:
500m Row
100m Goblet carry (24/16kg)
Then… 4 Rounds:
8 Box Jumps (30/24) (w/ step downs)
12 Kettlebell swings (24/16kg)
Close:
100m Goblet carry
500m Row
And coming tomorrow…
A. Thrusters In 10 minutes skill work Thrusters or work up to a heavy set of 4.
B. Partner WOD:
In teams of 2 complete 10 rounds alternating partner each round of
7 Thrusters (95/65)
7 pullups**
30 Mountain Climbers (alternating 15 each side)
**Modify pullups with ring rows. No Bands.
