CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am
Today’s Programming
STRENGTH
Incline Dumbbell Bench Press
3×10-12
METCON
AMRAP 20:00
24 Double Unders
20 Kettlebell Swings
16 Alternating Weighted Step-Ups
12 Ring Push-Ups
Notes
DU: 24/16 DU 48 SU
KB (24/20/16/12/8)
Step-Ups: Use a box that puts your hip crease just below parallel when you’ve got one foot on top. Use the same Kettlebell that you used for the swings on your step-ups held at a hand in one arm. Switch arms after 8 reps. If that’s too heavy for you use a lighter dumbbell held in the same fashion
Push-Ups: 12 Ring / 6 Ring + 6 Standard / 12 Standard / 12 Incline or Banded
CrossFit Group Class Programming Template
Jayson with some beautiful Ring Push-Ups. Note the control of both his midline and tempo as well as the turnout at the top of each rep. Be more like Jayson 🙂