WED 10.23.19

Priscila and Nikkia leading a yoga inversion workshop

Today’s schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. Handstand Hold Practice

20 sec Handstand Hold (or progression)
40 sec rest

B. Shuttle Shuffle
Partner WOD
10 Rounds* [18min cap]

16 Alternating Reverse Lunges
10 Hand Release Push Ups
12 Shuttle Sprints (10m)
*Partner 1 performs one full round, then Partner 2 performs one full round

Post time for the WOD. Ex: 12:45 Rx

And coming tomorrow…

Min 1 – 5 Box Jump Overs + 5 Toes to Bar
Min 2 – 5 Kettlebell Swings + 5 Goblet Squats (70/53)
Min 3 – 5R/5L DB Hang Clean and Jerk (50/35)
Min 4 – 50 second Row, Bike, or Ski (Slow recovery pace)

Score total cal. Note recovery pace should be sub 15/12 cal per 50 seconds. Focus on form, breathing, and stroke rate on row, bike, or ski.
Ex: 58 Rx.

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