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- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:30p: Weightlifting- Michael
Workout of the Day (WOD)
A. Overhead Squat Prep
B. Snatch Complex
Hang Squat Snatch + Overhead Squat
4 x 1+2
C. EMOM 10
Min 1 – Candlestick hold to straddle stretch
Min 2 – L-sit hold (20 sec)
Post load for snatch complex. Ex: 175#
And coming tomorrow…
A. Push/Pull
4 Rounds Not for time
10/10 Single Arm DB Bench Press
8 Pull Ups
6/6 Single Arm DB Bent Over Row
B. 21-18-15-12-9-6-3 (Goal 9-12min)
Russian Kettlebell Swings (70/53)
Each Round Complete:
15 Sit Ups
33 Double Unders Each Round
Post time for the WOD. Ex: 10:15 Rx.
