Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Spring Break
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. Back Squat: In 14 minutes practice squat and warm up to a heavy set of 5. Then complete 5 reps every 3 minutes for 3 rounds at the same weight. In the last set complete as many reps as possible.
Post reps each round and load. ex: 5-5-8 @ 160#
B. 10 minutes as many rounds as possible:
40 Double Unders**
21 Kettlebell Swings (32/24kg)
10 Toes To Bar
**Sub 120 Singles (3:1)
And coming tomorrow…
A. Every minute on the minute for 6 minutes:
15 seconds max rep Strict Chest To Bar (CTB) Pullups*
45 seconds rest
*Use bands for assistance. No Kipping.
B. Rep Rounds For Time:
5-4-3-2-1 Muscle Ups**
25-20-15-10-5 Wall Balls (20/14)
**Scaled:
5-4-3-2-1 CTB Pullups
5-4-3-2-1 Ring Dips
25-20-15-10-5 Wall Balls (20/14)
Bands permitted with strict CTB pullups. No Kipping in bands.
No bands for dips. Sub dips with feet on box (rings or dip bars)
