WED 01.29.20

Elana and Kris

Today’s schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Strict Handstand Pushups: Within 10 minutes practice progressions. Then…
Complete 3 sets of max reps HSPU.
Rest 2 minutes between sets.

30 Slamballs (m = 15/20/30, w = 10/15/20)
25 Box Jump Overs (m = 20/24/30, w = 12/20/24)
20 Hand Release Pushups (L1 = Incline 20/24”)
15 Hang Squat Clean (m = 45/75/95, w = 35/55/65)
10 Front Rack Lunge Steps (m = 45/75/95, w = 35/55/65)

Post rounds and reps completed for AMRAP. Ex: 3+41 L3.

And coming tomorrow…

A. EMOM 10
Odd: 15 Toes to Bar
Even: 5/5 Seated DB Arnold Press

250m Row
25 Russian KBS (70/53)
30 Sit ups
10 Strict Chin Ups

Post rounds and reps for AMRAP. Ex: 4+30 Rx

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