Exercise of the Day (WOD)
4 Rounds [20min cap]400m Run4 Ring Muscle Ups (Rx+ = 8 reps)12 Burpee Field Leap Overs (24/20)
Put up time for the WOD. Ex: 16:20 Rx
At present’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Fitness center- Michael12n: All Ranges CrossFit- Michael1:00p: Open Fitness center- Michael4:00p: Open Fitness center- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Jeannette7:00p: All Ranges CrossFit- Jeannette8:00p: Open Fitness center- Michael
And coming tomorrow…
A. EMOM 15Minute 1: 1 Entrance SquatMinute 2: 3 Again SquatsMinute 3: Relaxation
Enhance weight every spherical:73% of 1RM Entrance Squat For Both76% of 1RM Entrance Squat For Both79% of 1RM Entrance Squat For Both82% of 1RM Entrance Squat For Both85% of 1RM Entrance Squat For Each
B. Cooldown StretchesCouch Stretch (L/R)Pigeon Stretch (L/R)
Put up load for squat. Ex: 310#
