CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm
Today’s Programming
CrossFit
Workout of the Day
AMRAP 35:00
16 Bent Over Barbell Rows
270m Run
16 Kipping Toes to Bars
16 Cal Bike or Row
16 Kettlebell Swings
16 Anchored Sit-Ups
Notes:
Aim for a steady aerobic pace. Don’t sandbag it, but strap in for the long haul.
Rows: Each rep starts from the floor
T2B: 16 Kip / 8-12 Kip / 6-8 Strict / 16 Hanging Knee Raise
KB: heavy! (32 / 24 / 20 / 16)
CFSBK @ Home
Warm Up
2 – 3 Rounds:
12 Alt 90/90
12 Alt Table Inside Outs
12 Mountain Climbers
Strength
A1. Yoyo Squats
4 x 6 – 8 Reps
A2. CrossBody RDL
4 x 8 – 10 Reps Each
A3. Reverse Crunches
4 x 12 – 15 Reps
*A3 Scaling Option: Supine Leg Raises
METCON
12:00 AMRAP
3 Push Ups
4 NP Burpees
6 ALT Reverse Lunges
Ashima and her BBF take on “Education Front Line” yesterday. Thanks to everyone who took this workout head on whether at the gym, in zoom class, at the park or on your own anywhere! We far exceeded our goal of $1,000 for Operation Backpack with $1,924 raised for kids in need. Thank you to all who donated and to our amazing teachers.
Halp, I am old, what does BBF stand for? (Google was not helpful)
I miss my calluses! OMG, kipping hanging leg raises when quarantine has made your calluses go away? OW! Still fun to get back on a bar.
Best Friend Forever <3
lol… BFF maybe? I’m old too, but I think Stella was just being nice in pointing out an error 🙂
oooops. How about Best Bud.. fitness..