CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
Today’s Programming
STRENGTH
Back Squat
3-3-3
Notes:
Work up to a heavy triple, these should be heavier than last weeks FSQ triples.
METCON
2 Rounds For Time:
25 Calorie Bike
50 Kettlebell Swings
25 Goblet Squats
50 Total KB Lawn Mower Rows
Notes
This is a longer workout, in the 15-20:00 range
Use the same Kettlebell for the swings, squats and rows (24/20/16/12/8)
LM Rows: Alternate arms every 5 reps. kettlebell can touch the floor at the bottom of each rep. If your KB is too heavy to perform sets of 5 use a lighter Dumbbell.
Bike: Scale the bike to 18 cals (75% volume) if needed.
CrossFit Group Class Programming Template
CFSBK @ Home
Fit55 @ Home
Some of our Precision Nutrition Certified coaches are putting together a FREE Zoom panel to discuss all things Nutrition and Lifestyle! Mark your calendars for 11:15am on Sunday, January 10th. More info on specific topics and how to sign up to come – stay tuned!