CrossFit South Brooklyn

Established 2007

Wednesday 6.2.21

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Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am

Today’s Programming

STRENGTH

Shoulder Press
3-3-3-3-3

Notes
Work up to a heavy but perfect triple on the shoulder press.

METCON

Partner AMRAP 15:00
Row 15 Cals
15 DB Push Presses

Partners will alternate each round, with only one person working at a time.

Notes
The rowing intervals should take up to a minute or so. If you can’t row 15 cals in roughly that time drop to 10-12 cals based on ability. If you’re still recovering from Murph, drop the cals a bit and move at a more aerobic pace.

CrossFit Group Class Programming Template

CFSBK @ Home

Warm – Up

2 – 3 Rounds of:
7 Prone Snow Angels
7ea Lateral Lunges
7ea Around the Body

Strength

A1. One Arm Waiter Squat
4 x 8 – 12 Reps Each

A2. Single Arm DB Row to Reverse Fly
4 x 8 – 12 Reps Each

A3. Alt Staggered Stance Swing
4 x 16 – 20 Alt Reps

METCON

12:00 AMRAP
3ea Single Arm Hang Squat Clean
6ea Single Arm Renegade Row
9 Sit Ups


Caption this picture! Mikey taking off for a mile run, what is he thinking/saying?

The Press | Learning to Press

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