WED 04.14.21

Coach Mohammed

Today’s schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
8:30p: Open Gym- Michael

Workout of the Day (WOD)

8 Rounds For Time [24min cap]
3 Bodyweight Back Squats
15 Slamballs (20/15) (Rx+ 30/20)
200m Run

At Home
8 Rounds For Time [24min cap]

10 Lunges (50’s/35’s)
5/5 Sumo Deadlift High Pull (50/35)
200m Run

Post load for back squat and time for the WOD.
Ex: 14:45 (205#) Rx

And coming tomorrow…

A. Weighted Pull Ups
5-4-3-2 Increasing weight

10 V-Ups
20ft HS Walk

C. Practice Front Splits for 10 minutes

At Home
A. Dumbbell Curls

5 sets of 5/5

Post weight for pull ups and rounds for AMRAP (5ft = 1 rep).
Ex: 65#, 9+8 Rx

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