Today’s schedule
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Michael
5:30p: Zoom CrossFit– Carlie
6:30p: Zoom Yoga– Priscila
Workout of the Day (WOD)
A. Single Leg Tempo Deadlift
4 sets of 4/4 at 3031
3 sec negative, 0 sec hold at bottom, 3 sec up, 1 sec hold at the top
B. 2 Rounds For Time [12min cap]
15 Burpee Box Jumps
30 Single Arm DB Hang Clean and Jerks (50/35)
45 Sit Ups
Bodyweight
A. Single Leg Tempo Airplanes
4 sets of 4/4 at 2220
2 sec negative, 2 sec hold at bottom, 2 sec up, 0 sec hold at the top
B. 2 Rounds For Time [12min cap]
15 Burpee Box Jumps
30 Single Arm Sprawls
45 Sit Ups
Post time for WOD Ex: 9:25 Rx
And coming tomorrow…
A. AMRAP 12
6 DB Thrusters (50’s/35’s)
6 Burpees Over Dumbbell
36 Double Unders
3 Devil’s Press (50’s/35’s)
B. EMOM 12
Min 1: 5 Bent Over YTWL
Min 2: 20/20 sec Pistol Hold
Min 3: 25 Plank Jacks
Bodyweight
A. AMRAP 12
8 Lateral Lunges
6 Burpees Over Dumbbell
36 Double Unders
3 Inverted Burpees
Post rounds for the AMRAP. Ex: 6+26 Rx
