CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am
Today’s Programming
STRENGTH
Shoulder Press
3×5
Notes
Work up through three challenging sets of 5 reps keeping 1-2 reps in reserve. You’ll likely perform these across. Shoulder Presses may be static at the bottom of every rep or dynamic where you go right back up after coming to the bottom and resting at the lockout.
METCON
4 Rounds for time of:
20 Cal Row
16 DB Push Presses
12 total Weighted Step-Overs
Notes
20 Cal Row / 16 Cal Row :: 16 Cal Bike / 12 Cal Bike
The Push Presses should take you 2-3 quick sets to get through and bias a heavier DB.
Use the same DBs you did for the push presses to load the step-overs. 6 Step overs in each direction alternating legs.
CrossFit Group Class Programming Template
Tim R and Joel Z working through last Wednesdays 20:00 AMRAP
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