Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Today’s Programming:
STRENGTH
A1: Lateral Box Step-Ups
3-4×8-12e
A2: DB Bench Press
3-4×8-12
Notes:
Step-ups can be loaded with a DB or KB held in the goblet position.
METCON
3 Rounds for Time of:
20 cal row
10 Burpee Box Jump Overs
Notes:
Go hard and fast on this… without tripping over the box!
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
12 Alt Cossack Squats
12 Plank Shoulder Taps
24 High Knees
Strength
A1. Pistols or Goblet Kickstand Pistols
4 x 6 – 10 Reps Each
A2. Sphinx Push Ups
4 x 10 – 12 Reps
A3. Dynamic Side Planks
4 x 12 – 14 Reps Each
Conditioning
3 x Tabatas (8 x :20 Work/:10 Rest):
Tabata 1:
Push Ups
Rest 1:00
Tabata 2:
Jumping Lunges
Rest 1:00
Tabata 3:
Mountain Climbers
Did you miss our Nutrition Panel with these CFSBK Precision Nutrition Coaches? Fear not! above is the recorded version!
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