Wednesday 12.9.20

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p

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Today’s Programming:

Workout of the Day

STRENGTH

E2MOM 16:00
3 Deadlifts

Notes:
Pull three deadlifts every other minute for 8 sets. No touch and go reps.

ASSISTANCE

16:00 for Quality and Load
1:00 Bike
10 Ring Rows
10 Barbell Shrugs

Notes:
Bike: Should feel like a 75% effort to keep your heart rate up but not wreck you.
Shrugs: Start the shrugs at your first Deadlift warm-up weight (or above if you’re familiar with shrug weights for you) and work up as appropriate.
Ring Rows: Hold the top and bottom of each ring row for a 1 beat and avoid momentum. Feel free to play with the grip angle on these today.

CrossFit Group Class Programming Template

CFSBK @ Home

Welcome back Mikey!!!

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