
Today’s schedule
6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Amy
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Shoulder Press: 3 sets of 5 reps. Worksets. All sets at the same weight. Max reps for the last set.
B. 12 minute as many rounds as possible (AMRAP):
OPEN: 40 Burpees
10 Cal Row
40 Double Unders (3:1 singles)
Post total rounds and repetitions completed: ex: 8 + 10
And coming tomorrow…
A. Overhead Squat: In 12 minutes work up to a heavy set of 3.
B. 12-9-6-3 Rep Rounds of:
Overhead Squat (95/65)
Toes to bar**
Wallball Shots 10ft target (20/14)
Kettlebell Swings (24/16kg)
**Scale Toes to rings (1:1) or AbMat Situps (2:1)