Workout of the Day
STRENGTH
Front Squat
5-3-1
Notes
After 4+ progressive warm-up sets, work up through a heavy set of 5,3 then 1 adding weight each set.
METCON
3 Intervals of:
In 2:00
12 Kipping Toes to Bars
12 Alternating KB Front Rack Reverse Lunges
AMRAP Double Unders
Rest 2:00
Notes
This workout should take you around :45-1:15 to finish the toes to bars and lunges. The Toes to bars should ideally be unbroken or in max two sets with a quick shake out. Modify to 8 or 6 reps if needed as well as consider partial ROM or hanging leg raises. Otherwise sub 15 Sit-Ups. Try to go heavy but definitely unbroken on the lunges.
CrossFit Group Class Programming Template (WK6/6)
Have you seen your stuff!?! come get it!! Check out more of Aaron’s ongoing Lost & Found @ CFSBK art project on flicker
CFSBKer Jax is premiering a short film they made!
Synopsis:
Thanks so much for considering!