Today’s schedule
5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
7:30p: Zoom Yoga– Priscila
Workout of the Day (WOD)
A. AMRAP 8
12 DB Box Step Overs (50/35’s)(24/20)
18/14 Cal Row
-3min Rest-
AMRAP 8
9 DB Thrusters (50/35’s)
18/14 Cal Row
B. EMOM 8
Min 1: 1 set of Strict Handstand Push Ups
Min 2: 20-40 Hollow Rocks
At Home
A. AMRAP 8
12 DB Box Step Overs (50/35’s)(24/20) or 24 Jumping Lunges
200m Run or 50 Mtn Climbers (R+L=1)
-3min Rest-
AMRAP 8
9 DB Thrusters (50/35’s) or 5 Inverted Burpees
200m Run or 50 Mtn Climbers (R+L=1)
B. EMOM 8
Min 1: 1 set of Strict Handstand Push Ups
Min 2: 20-40 Hollow Rocks
Post rounds and reps for each AMRAP. Ex: 4+16, 5+2 Rx
And coming tomorrow…
A. E4MOM 16
Min 1: 4 Back Squat (81% of 1RM)
Min 2: 10-15 Push Ups
Min 3: 5-8 Strict Chin Ups
Min 4: Rest
B. AMRAP 12
50 Double Unders
25 Sit Ups
15 Reverse Burpees
At Home
A. E4MOM 16
Min 1: 5 DB Tempo Squats 4411 (50/35’s)
Min 2: 10-15 Push Ups
Min 3: 5-8 DB Bent Row or Pulling Movement
Min 4: Rest
B. AMRAP 12
50 Double Unders
25 Sit Ups
15 Reverse Burpees
Post load for squat and rounds for AMRAP. Ex: 330#, 4+40 Rx
