Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
Today’s Programming
CrossFit
METCON
5 Rounds for Time:
12 Cal Bike
10 Kipping Pull-Ups
8 Devil’s Presses
Notes:
This workout should take around 20 minutes. Move at a steady active pace throughout.
KPU: 12 Kip / 6-12 Strict, banded or self assisted / 12 Jumping Pull-Ups
DP: With only 8 reps per round, see if you can go a little heavier today.
STRENGTH
3-4 sets of:
8-16 Barbell Upright Rows
8-12 Barbell Curls
Notes:
URR: 2↑-1-3↓-0 Tempo
HC: 2↑-1-3↓-0 Tempo
Stay within the rep ranges but focus more on the effort than hitting a specific rep count.
CFSBK @ Home
Workout of the Day
30:00 AMRAP
30 Sit Ups
20 Alternating Pistols
15 Goblet Squats
10 Alt Single Arm Devils Press
Notes:
Scale Pistols to Shrimp Squats or Lunges as needed.
CASH OUT
4 x :30ea Side Plank
Eric, Chris and KLove crushing some kipping pull-ups
Games Weekend
This weekend is the 2020 CrossFit Games. We’ll be streaming it on the projector during classes today and you can also watch it live and archived at Games.CrossFit.com