CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am
3 Sets of:
A1: 65m Single Arm Farmer’s Carry
A2: 16 Seated Theraband Reverse Flys
65m means you walk to 3rd ave OR Homage Skate Park carrying your KB/DB/Farmer’s carry handle with one arm, and then switch arms on the way back.
6 Kipping Pull-Ups
8 OH Reverse Lunges L
8 OH Reverse Lunges R
Run: Row 270m
Pull-ups: 6 Kipping, 4-6 strict or banded, 8 ring rows
Lunge: If OH mobiilty is a factor hold your implement at the front rack. The same arm that is holding the weight is the leg that is stepping back each rep.
CrossFit Group Class Programming Template
Michelle Z in the zone.
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