Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
Today’s Programming
METCON
AMRAP 12:00
Run 400m
12 Deadlifts
Rest 6:00
AMRAP 12:00
6 Kipping Pull-Ups
12 Kettlebell Swings
18 Sit-Ups
Notes:
AMRAP1
Run portion should take roughly 2:00 and deadlifts should be performed in 1-2 sets per round and be medium heavy. (225/185/155/135/95/..)
AMRAP2
Pull-Ups: 6 Kipping / 3-6 Strict or banded / 6 Ring Rows or Self Assisted
KB Heavy and unbroken
CrossFit Group Class Programming Template
CFSBK @ Home
20:00 EZ Effort
12 DB Glute Bridges
6ea Side Plank Rotations
8 – 12ea Kickstand RDL
1:00 Jumping Jacks/Jump Rope/Row etc
12 DB Glute Bridges
6ea Side Plank Rotations
8 – 12ea Kickstand RDL
1:00 Jumping Jacks/Jump Rope/Row etc
METCON
15:00 AMRAP
6ea 3 Point DB Row
12 Alt DB Snatches
18 Sit-Ups
Super Karl fights through a heavy clean power clean workout from a few weeks ago
The Therapy-App Fantasy – The Cut
I don’t know whether I can actually believe that’s Karl. That man isn’t wearing a single superhero logo.
lol, Bizarro Karl ?!?!