Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift: 5-5-5-5-5 increasing weight. Start at 65% and end at 80-85%. Rest 3-5 minutes between sets.
B. “Down River”
4 Rounds [Not For Time]
30 Dumbbell Russian Twists (15 touches each side)
20 Single Arm Dumbbell Bent Row (10 each side)
10 Sledgehammers (5 each side)
Post load for deadlift. Ex: 245-275-315-345-375.
And coming tomorrow…
A. Muscle Up: In 15 minutes practice the muscle up transition
B. “Nate”
20 Minute AMRAP
2 Muscle Up
4 Handstand pushups
8 Kettlebell Swings
Post rounds and rep for AMRAP. Ex: 13+2 L3
