Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Jason
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Amanda
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Strict Handstand Pushups (HSPU): 2 sets of Max Reps. Rest 3 minutes between sets.
Scale 2 sets of Max Reps Shoulder Press (85% 1 rep max)
B. 4 Rounds for Time [20 minute time cap]:
12 Handstand Pushups**
400m Run
**Scale to Shoulder-to-overhead (115/85)
Post reps from each set of HSPU and time to complete WOD. Ex: 16-12. 13:07 Rx.
And coming tomorrow…
A. Deadlift: In 16 minutes workout to a 5 rep max.
B. 4 Rounds For Time:
25 seconds L-sit Hold (rings/parallette)
20 Overhead Plate Backward Lunge Steps (45/35)
15 Supermans
Post load for Deadlift and time to complete WOD. Ex: 405#, 11:04 Rx
