Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. 4 Rounds [24min Cap]
9 Handstand Push Ups (Rx+ Strict)
20 DB Snatches (50/35)
400m Run
B. 3-Way Hamstring stretch
Post time for the WOD. Ex: 16:20 Rx
And coming tomorrow…
A. Front Squat
4-4-4-4
B. 3 Rounds [18min cap]
21 Toes to Bar
15 Deadlifts (115/75)
12 Hang Clean
9 Front Squats
At Home
A. Tempo Squat 43X1
4-4-4-4
B. 3 Rounds [18min cap]
21 Straight Leg Raises
15 Deadlifts (50/35’s) or Airplanes
12 Hang Clean or Sprawls
9 Front Squats or Jumping Squats
Post load for front squat and time for the WOD. Ex: 295#, 14:20 Rx.
