CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am
CrossFit
A Day: T&G Deadlift / Horizontal Push / Shoulders
METCON
5 Rounds for time of:
Run 400m
16 T&G Deadlifts
16 Ring Push-Ups
Notes:
This workout should take 20-25 mintes
Run: 400m / 270m / Bike 1k or .8k
DL: Should be a medium weight and mostly or all unbroken. (185/155/135/115/95/75/-)
Push-Ups: Buy in for Ring Push-Ups is the ability to do 20 unbroken strict push-ups.
16 Ring Push-Ups / 10 Ring Push-Ups / 16 push-ups / 16 incline push-ups
ASSISTANCE
3-4 sets of:
10-12 Seated Lateral Raises
8-12 Prone Triceps Kick-Backs
Notes:
Go lighter on both of these movements and focus on control and tension.
Today’s Ring Push-Ups. Control your positions and try to finish with a mature support.