CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am & 12pm
Morning Mindfulness: 8am
Today’s Programming
SKILL/STRENGTH
EMOM 15:00
Pause Snatch
Notes:
Pause just below the knee cap for a 2 count before following through to the full snatch
METCON
15:00 For Quality
10e 1/2 Kneeling Low to high Chops
12 Box Jumps
14 Lunges
16 Sit-Ups
Notes:
Move through the circuit at a steady and sustainable pace. Keep your heart rate up but don’t approach it like a true AMRAP. Lunges can be bodyweight or weighted. Sit-ups can be anchored or not.
CrossFit Group Class Programming Template
CFSBK @ Home
20 Bird Dogs
20 Russian Twists
:30 Feet Elevated Plank
10 Air Squats
DB/KB Complex
3 – 5 Sets Each Side of:
10 Single Arm KB/DB Swing
+ 8 Single Arm Press
+ 6 Single Arm Suitcase Reverse Lunge to Knee Lift
+ 4 Single Arm DB No Push Up Burpee Deadlift
Super Karl is all business when it comes to Thrusters