WED 07.22.20

Half Saddle cool down stretch with Coach Mohammed

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Carlie
6:00p: Zoom CrossFit– Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Pistols
In 10 minutes practice progressions for pistols

4 Power Cleans (135/95)
8 Lateral Burpees Over the Bar
12 Alternating Pistols

At Home

4 DB Power Cleans (50’s/35’s) or 4 Broad Jumps
8 Lateral Burpees Over the DB
12 Alternating Pistols

Post rounds for the AMRAP. Ex: 8+20 Rx

And coming tomorrow…

40/32 Cal Row
40 Hand Release Push Ups
400m Run
40 Straight Leg Sit Ups
30/24 Cal Row
30 Hand Release Push Ups
300m Run
30 Straight Leg Sit Ups
20/16 Cal Row
20 Hand Release Push Ups
200m Run
20 Straight Leg Sit Ups
10/8 Cal Row
10 Hand Release Push Ups
100m Run
10 Straight Leg Sit Ups

At Home

120-100-80-60 Double Unders
40-30-20-10 Hand Release Push Ups
400-300-200-100m Run
40-30-20-10 Straight Leg Sit Ups

Post rounds and reps for the AMRAP (Each movement = 1 round). The AMRAP has 16 rounds before repeating. Ex: 13+8 Rx

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