WED 09.30.20

Mark

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

Workout of the Day (WOD)

Happy Early Birthday Bri!! (It’s on Thursday)
10 Rounds [30min cap]

1 Squat Clean + Front Squat (add 5-20lb per set)
8 Russian Kettlebell Swings (70/53)
9 Side Slamballs (20/15)

[30 second Dance cash out]

At Home
10 Rounds [30min cap]

1 DB Squat Clean + 1 DB Front Squat (add 1 rep both movements per round) or 1 burpee + 1 jumping squat
8 Double Russian DB Swings (35’s/25’s) or Frog Hops
9 DB Russian Twists (35/25) or 18 Russian Twists (R+L=1)

[30 second Dance cash out]

Post final weight for Clean complex and total time to complete WOD Ex; 255, 15:23 Rx

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

At Home
A. EMOM 12 (:30 on :30 off)

MIn 1: L-Sit (Chairs or Floor)
Min 2: Superman Hold
Min 3: 15 DB Russian Twists (35/25) or 30 Russian Twists

B. For Time [16min cap]
125-100-75-50-25 Double Unders
27-21-15-9 Burpees

Score time for the WOD.
Ex: 7:10 Rx.

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