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- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: All Levels CrossFit- Mohammed
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift
5-5-5-5
B. AMRAP 9
20 Single Arm DB Overhead Lunges (50/35) (10/10)
40 Toes To Bar
20 Single Arm DB Overhead Lunges (50/35) (10/10)
40/30 Cal Row
At Home
A. Single Leg DB Deadlift or Tempo Airplanes 3531
4 sets of 5/5
B. AMRAP 9
20 Single Arm DB Overhead Lunges (50/35) (10/10) or 30 Lunges
50 V-Ups
20 Single Arm DB Overhead Lunges (50/35) (10/10) or 30 Lunges
400m Run
Post load for deadlift and rounds+reps for AMRAP. Ex: 395#, 10:45 Rx
And coming tomorrow…
A. For Time [16min cap]
21-15-9
Overhead Squats (95/65)
Pull Ups (Rx+ C2B)
80 Double Unders Each Round (Rx+ 150 reps)
B. EMOM 16
Min 1: Rower Pike Ups
Min 2: Cal Row
Min 3: Side Plank 20 sec Left/Right
Min 4: Rest
At Home
A. For Time [16min cap]
21-15-9
DB Overhead Squats (50/35) or Lateral Lunge
DB Bent Row (50’s/35’s) or Pulling Movement
80 Double Unders Each Round (Rx+ 150 reps)
B. EMOM 16
Min 1: Rower Pike Ups or Plank to Pike HS
Min 2: 200m Run
Min 3: Side Plank 20 sec Left/Right
Min 4: Rest
Post time for WOD. Ex: 12:20 Rx+
