Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Today’s Programming
STRENGTH
A1: SA Seated DB Press
3×8-10
A2: FFE Reverse Goblet Lunge
3×8-10e
Notes:
Perform 3 Work sets of each exercise, alternating between movements.
METCON
Every 3:00 for 5 sets perform:
50-75 Double Unders
10 Unbroken Barbell Push Presses
Notes:
Push Presses can be taken out of a rack and weight on the bar may be progressive or static. Aim to get around 60-90 seconds of rest within the 3:00 windows.
Jump Rope:
A+ 75 Double Unders
A: 50 Double Unders
B: 30 Double Unders
C: 1:00 Max Alt 2 step or Single Unders
CrossFit Group Class Programming Template
CFSBK @ Home
Elaina with perfect form on banded chins. When you use bands always prioritize enough assistance to create a mature top position.
Congrats to Katie Harper, Toni Smith, Carissa Mueller and Danny Calanca for qualifying for the quarterfinals!!