07-13-2020

michael@crossf…
Monday, July 13, 2020 - 10:14

CrossFit

Today's Class Schedule is 9:30 am, 1 pm, 4 pm and 6:30 pm

Warmup

EMOM x 6 MINUTES
MIN 1 - :45 KB Deadlift
MIN 2 - :45 Up-Downs
MIN 3 - :45 Tuck-ups

Strenth

ON A 12:00 RUNNING CLOCK...
3x5 Tempo Deadlift (2121)*

WOD

5 Rounds for time:
12 "Library" Deadlifts
12 Weighted Step Ups
12 Box Jumps


Finisher
3 Min Plank
into 2 Min Max Situps

 

CrossFit - Zoom

DAILY-5 WARM-UP
10 Jumping Jacks
10 Alt Lunges
10 Air Squats
10 Situps

E2MOM for 5 Sets
8 Single Arm DB Sumo DL High Pull (L)
8 Single Arm DB Push Press (L)
8 Single Arm DB Sumo DL High Pull (R)
8 Single Arm DB Push Press (R)

AMRAP 12 Min
10 Up Down + Side Shuffle (3 Steps outs and 3 Steps Back)
10 Alt Single DB Clean to Overhead

Finisher
3 Min Plank
into 2 Min Max Situps