Today’s schedule
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Cameron
12n: Zoom CrossFit– Cameron
1:00p: Open Gym- Cameron
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. 5 Rounds For Time: [17min cap]
20 Weighted Anchored Sit Ups (35/25)
400m Run
B. 2 Sets For Load
10 Bench Press @ 67.5%
5/5 Weighted Single Leg Squats
Then…
1 Set Max Unbroken Reps
Bench Press @ 67.5%
5/5 Weighted Single Leg Squats
Post time for the WOD and weights and reps for bench and squats.
Ex: 16:40 Rx, 175#, 14 reps, 60#
And coming tomorrow…
A. Chelsea
Rx
EMOM 30:
5 Pull-ups
10 Push-ups
15 Squats
– If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.
Intermediate
EMOM 30:
3 Pull-ups
7 Push-ups
11 Squats
Beginner
EMOM 30:
5 Ring Rows
5 Push-ups
7 Squats
B. For Quality
10 ATY Drills
1:00 Doorway Pec-Stretch / Side
10 ATY Drills
1:00 Pigeon Stretch / Side
10 ATY Drills
Score rounds complete on the minute and total rounds complete in 30 minutes.
Ex: 20+23, 25+12 Rx
