Today’s schedule
7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Michael
5:30p: Zoom CrossFit– Mohammed
6:30p: Zoom Yoga– Priscila
Workout of the Day (WOD)
A. Tempo Push Press
3 sets x 4 reps at tempo 4212
4 sec negative, 2 sec hold bottom of the dip, 1 sec up, 2 sec hold overhead
B. 5 Rounds [15min cap]
10 1-Arm Alt Burpees
20 Pistols (Rx+ = 14 reps weighted 50/35)
Bodyweight
A. Tempo Push Ups
3 sets x 8 reps at tempo 4212
4 sec negative, 2 sec hold bottom plank, 1 sec up, 2 sec hold top plank
Rx+ = Handstand Push Ups (strict or kipping)
3 sets x 4 reps at tempo 4212
4 sec negative, 2 sec hold bottom headstand, 1 sec up, 2 sec hold top handstand
B. 5 Rounds [15min cap]
10 1-Arm Alt Burpees
20 Pistols
Post time for WOD. Ex: 9:49 Rx
And coming tomorrow…
AMRAP 20
15 Push Ups
20 V-Ups
20 Star Jumps
25 Push Ups
30 Russian Twists (R+L=1)
30 Air Squats
35 Push Ups
40 Straight Leg Raises
40 Burpees
45 Push Ups
50 Sit Ups
50 Squat Jumps
Post rounds and reps in the AMRAP Ex: 1+176 Rx
