CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
A1. FFE Alternating Reverse Lunges (Barbell)
12-16 total reps
A2. Bench Supported Single Arm Row
12-16 each arm
FFE: Use a 45+25 lb Bumper Plate for elevation.
Rows: Sets should feel like you’ve got 1-3 reps in reserve left.
10 Cal Bike
8 Box Jumps
6 Toes to Bars
Aim for around 5 rounds.
BJ: If you’re up for it see if you can go a little higher than you usually do on box jumps
T2B: 6 T2B / 6-8 Hanging Leg Raises / 8 Sit-Ups
CFSBK @ Home
2 – 3 Rounds:
6 Yoga Push Ups
12 NP Burpees
A1. Squat Press Outs
4 x 6 – 8 Reps
A2. Split Stance Contralateral RDL
4 x 8 – 10 Reps Each
A3. Windshield Wipers
4 x 12 – 15 Alt Reps
16 Goblet Reverse Lunges
8 V Ups
16 KB/DB Swings
Diana dutifully wiping down her equipment after training. THANK YOU again to all our members for doing their due diligence with proper mask wearing and cleaning. We know none of this makes your visit to the gym any more fun but we appreciate everyone doing their part to keep CFSBK safe and open.
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