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)
A. Thruster (from the Rack)
2-2-2-2-2
B. 4 Rounds [12min cap]
10 Thrusters (95/65)
10 Overhead Squats (95/65)
At Home
A. DB Split Thruster
5 sets of 3/3
B. 4 Rounds [12min cap]
10 DB Thrusters (50’s/35’s)
5/5 DB Overhead Squats (50/35)
Post load for thruster in Part A and time to complete the WOD. Ex: 255, 7:21 Rx
And coming tomorrow…
A. L-sit Hold
In 15 minutes
L-sit hold progressions and complete 1 max L-sit Hold for time.
B. 3 Rounds [15min cap]
400m Run
21 Kettlebell Swings (53/35)
15 Toes to Bar
At Home
B. 3 Rounds [15min cap]
400m Run
21 DB Swings (53/35)
21 V-Ups
Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.
