WED 07.25.18

Banded pigeon stretch with Dr. Jackie during Mobility Night

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Open Gym- Erica

Workout of the Day (WOD)

A. Back Squat
On the Minute x 12 (3 Rounds)
Minute 1 – 6 Back Squats @ 65%
Minute 2 – 4 Back Squats @ 70%
Minute 3 – 2 Back Squats @ 75%
Minute 4 – Rest

B. For Time
12-9-6
Single Arm DB Thruster (50/35) [Reps are PER ARM]

15-12-9
Strict Chin Ups

Post load for 65%, 70% and 75% and time for the WOD. Ex: 190#, 205#, 220#, 8:45 Rx.

And coming tomorrow…

Bring a Friend Day!
A. Row Sprint

1 minute max cal row

B. Doublemint
Partner WOD
AMRAP 20
10 Cal Row
10 Burpees
20 Cal Row
20 Box Jumps (24/20)
30 Cal Row
30 Sit Ups
40 Cal Row
40 Slam Balls (30/20)
50 Cal Row
50 Kettlebell Swings (53/35)

Post max cal row and Rounds+Reps for WOD. Ex: 50 cals, 4+22 Rx.

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