Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Push Press
3-2-2-1-1-1
B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls
10 Dumbbell Overhead Tricep Extension
8/8 Half Kneeling Landmine Press
Cash Out: 2 min Elbow Plank Hold
Post load for push press. Ex: 250#
And coming tomorrow…
A. EMOM 12 (:30 on :30 off)
MIn 1: L-Sit (Rings or Parallettes)
Min 2: Superman Hold
Min 3: 30 Med Ball Russian Twists (20/14)
B. For Time [16min cap]
27-21-15-9
Calories Row
Lateral Burpee Over The Rower
Score time for the WOD.
Ex: 7:10 Rx.