Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
Teens in the Park: 11am
Today’s Programming
CrossFit
CrossFit Group Class Programming Template
STRENGTH
Bench Press
8-8-8-8-8
Notes:
Work up to a heavy 8 keeping ~2 reps in reserve each set. No failing!
METCON
Partner Workout
AMRAP 30:00
With one partner working at a time, each person will complete:
15 Cals Bike
15 DB FSQs
15 Burpees
Notes:
Partner A does 15 cals bike, Partner B does 15 cals bike, Partner A does 15 DB FSQ, Partner B does 15 DB FSQ etc.
CFSBK @ Home
Warm Up
2 – 3 Rounds:
6ea Quadruped Thoracic Rotations
12 Alt Cossack Squats
6 Inchworms w/Shoulder Taps
Strength
A1. Single Arm Overhead Squats
4 x 6 – 8 Reps Each
A2. Goblet Good Mornings
4 x 8 – 10 Reps
A3. Side Plank Raises
4 x 12 – 15 Alt Reps
Conditioning
4 Rounds of :40 Work/:20 Rest
1. Reverse Plank to Side Plank Switch
2. Goblet Squat to Bicep Curl to Halo Flow
3. Jumping Jacks
4. Sumo Deadlift High Pulls
Karl with great lines at the bottom of his ring push-ups
Kids in the Park
Coach Lynsey is running another preteen and teens class today at the handball courts in Thomas Greene Park today from 11-11:45. If you’d like to sign your child up please do so on the Zen Planner app. Full details about the park workout on yesterday’s post!