Right this moment’s schedule
12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Michael5:00p: All Ranges CrossFit- Liza6:00p: All Ranges CrossFit- Liza7:00p: All Ranges CrossFit- Liza
Exercise of the Day (WOD)
A. 4 Rounds [16min cap]20/15 Cal Row10 Cling Energy Cleans (135/95)20 Wall Balls (20/14)
B. EMOM 12Min 1: Scapular RaisesMin 2: Shoulder Ext RotationMin 3: WY NegativeMin 4: Pec Shoulder Stretch
Submit time for the WOD. Ex: 10:10 Rx
And coming tomorrow…
12 Days Of Match-mas [35min Cap]1 Cluster (115/85)2 Ring Dips3 Field Jumps (30/24)4 Entrance Rack Lunges (whole reps)5 Handstand Push Ups6 Deadlifts7 Toes to Bar8 Pull Ups9 Kettlebell Swings (53/35)10 Burpees11 KB Goblet Squat12 Calorie Row
Carry out the exercise just like the music… 1 cluster, then 2 dips & 1 cluster, then 3 field jumps, 2 dips & 1 cluster, then 4 lunges, 3 field jumps, 2 dips & 1 cluster, and so forth.
Submit time for the WOD. Ex: 29:20 Rx
