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. Back Tuck: In 15 minutes practice back tuck progressions
B. 10 Rounds For Load and Time [15 Minute Time Cap]:
3 Deadlift (65% of 1 RM)
1 Back Tuck**
**Scale the back tuck to:
1. 3 leg raise to candlestick (on pullup post)
2. 2 Backward Rolls on gymnastic mat
3. Skin-the-cat back flip (on high rings or pullup bar)
4. Back Roll to Tuck off 30” box
5. Back Tuck
Post weight and time for the WOD.
Ex: 6:45 at 250# skin-the-cat back flip
And coming tomorrow…
A. Ring Rows
Complete 4 Sets of 7 Reps. Rest 2-3 minutes between sets. Max reps on final set.
B. 3 Rounds For Time [24 Minute Time Cap]
500m Row
200m Run
21-15-9 Burpees
200m Run
Rx+ = 27-21-15 Burpees
Post time for WOD. Ex: 19:40 Rx+
