Exercise of the Day (WOD)
A. AMRAP 840 Double Unders10 Grasp Energy Clear (120/85)
B. EMOM 12Min 1: Scapular RaisesMin 2: Shoulder Ext RotationMin 3: WY NegativeMin 4: Pec Shoulder Stretch
Publish time for the WOD. 12:49 Rx.
Immediately’s schedule
6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Sofia8:00a: Open Health club- Sofia12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Javi5:00p: All Ranges CrossFit- Javi6:00p: All Ranges CrossFit- Javi
And coming Saturday…
A. EMOM 8Min 1: Handstand Maintain PracticeMin 2: Relaxation
B. Companion WODAMRAP 153 Wall Walks9 Deadlift (185/135) (Rx+ 225/155)12 Field Jumps (30/24”) (Rx+ 36/30”)15 Toes to Bar
All reps are group totals. Companions might partition the reps any means. Just one associate working at a time.
Rating rounds and reps for the WOD. Ex: 5 + 12 Rx
Saturday Schedule
8:30a: Open Health club- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Hailey11:45a: Yoga- Michael
And coming Sunday…
A. Turkish Get Ups8-8-8-8(4 reps every arm)
B. 4 Rounds Not For Time300/250m Row8/8 Single Arm DB Bench Press8/8 Single Arm DB LungesRest 2 minutes between rounds
Rating common row break up. Ex: 0:52.7
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Michael12:15p: Yoga- Michael
