Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Today’s Programming
METCON
4 Rounds for time
400m Run
12 Chest to Bar Kipping Pull-Ups
12 Weighted Step-Overs
Notes:
Run: Aim for around a 2:00 Effort. 400m Run / 270m Run :: 400m Row / 30-24 Cal Bike
Pull-ups: CTB / Kip / 8 Kip / 6-8 Strict or Banded / 12 Jumping (No Ring Rows)
Step Overs: 6 in each direction, alternating legs. Use two DBs for load on these
ASSISTANCE
A1: Incline DB Bench Row
3xRPE 9
A2: Single Leg Glute Bridge
3x12e
Notes:
Rows: Perform three challenging sets so that you only have about one rep left in reserve. Try to keep the rep range between 10 and 20.
Bridges: Perform these as an active rest between the more challenging Rows.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
12 Alt Reverse Lunges
12 Alt Plank T’s
:30 Arrested Superman
Strength
A1. Goblet Split Squat
4 x 8 – 10 Reps
A2. Chainsaw Row
4 x 10 – 12 Reps Each @30X0
A3. Single Leg Glute Bridge
4 x 10 – 12 Reps Each
Conditioning
4 Rounds For Time:
8 Alt Single Arm Manmaker
16 Sit Ups
Motorbikes, assault bikes, Front Desker Amy rides them all! Here she is in group class with her ride or die Robyn!
Derek Chauvin Found Guilty of Murdering George Floyd – The Cut
My buds!!!!! XO
“Reunited and it feels so good….” Cheers to my workout wife Robyn who, almost 10 years ago convinced me to join CFSBK, telling me I’d love it, and sealing the deal by mentioning there was a huge skull and crossbones painted on the garage door. 🙂