Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Today’s Programming
STRENGTH
EMOM 15:00
A: 3 Touch and Go Deadlifts
B: 6-9 Ring Dips
C: Rest
Notes:
Deadlifts: Work up to a challenging but submax triple
Ring Dips: Choose a rep range that challenges you but allows perfect positions. Scale to self assisted ring dips or feet elevated bench dips
METCON
AMRAP 12:00
18 Kettlebell Swings
12 Burpees
6 Handstand Push-Ups
Notes:
KB: Heavy and Unbroken
Burpee: Full / No Push-Up
HSPU: 9 HSPU / 6 HSPU / 9 HSPU w 1-2 abmats / 9 Bench Piked HSPU / 9 Floor piked HSPU
CrossFit Group Class Programming Template
Spirit and Linda warming up their Front Rack