Today’s schedule
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Damon
Workout of the Day (WOD)
A. AMRAP 20
20 Mountain Climbers (R+L=1)
16 Alternating DB Snatches (50/35)
12 Pistols
8 Straight Leg Weighted Sit Ups (50/35)
B. EMOM 10
Min 1: 6/6 Dumbbell Curls (50/35)
Min 2: 12 Plank Swimmers (R+L=2)
Bodyweight
A. AMRAP 20
20 Mountain Climbers (R+L=1)
16 Straight Leg Sit Ups
12 Pistols
8 1-Arm Burpees
B. EMOM 10
Min 1: 6 Seated Towel Row (Hold 1 sec at finish)
Min 2: 12 Plank Swimmers (R+L=2)
Post rounds + reps for AMRAP. Ex: 7+34 Rx.
And coming tomorrow…
A. Every 5 Minutes for 5 Rounds
200m Run
15 Burpees
100 Double Unders
B. 3 Rounds For Quality
5 Bent Over YTWL
30 sec Standing Pigeon (R/L)
1 min Middle Split Stretch
Post the fastest and slowest time for rounds in the WOD. Ex: 2:56, 3:34 Rx.
