Exercise of the Day (WOD)
A. Handstand Maintain PracticeEMOM 12 (30 sec work: 30 sec relaxation)Min 1: Freestanding Handstand Maintain (or development)Min 2: Handstand Maintain (or development)Min 3: Relaxation
B. AMRAP 85 Grasp Energy Snatches (55% 1RM)5 Overhead Squats30 Double Unders
Put up rounds and weight for AMRAP. Ex: 6+10 @ 75#
Upcoming Occasions
Thursday, October sixteenth CFM Convey-A-Pal Day! Invite a pal or household to affix you for a newbie pleasant accomplice exercise. Ship us their full identify, contact e mail and the time you’ll be attending to order their spot prematurely. #BYOF Convey Your Personal Pal!
In the present day’s schedule
6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Sofia8:00a: Open Fitness center- Sofia12n: All Ranges CrossFit- Michael1:00p: Open Fitness center- Michael4:00p: Open Fitness center- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Cameron7:00p: All Ranges CrossFit- Cameron8:00p: Open Fitness center- Michael
And coming tomorrow… Convey-A-Pal Day!
Companion WODAMRAP 2010 DB Burpee DL (50’s/35’s)20 DB Field Step Up (50/35) (24/20)30 Sit Ups40/30 Cal Row
All of the reps are crew totals. 1 accomplice working at a time. Partition the reps anyway.
Put up rounds and reps accomplished within the AMRAP. Ex: 4+8 Rx
