CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am
A. Front Squat 3×5
B. AMRAP 12:00: 6 Cleans / 28 Double Unders / 6 S2OH / 9 Burpees
C. 3-5 Sets: 8-12 Strict Chin-Ups / 270m Run
D. Bench Press 10-10-10
E: 3-5 Sets: 10 DB Shoulder Presses / 10 Ring Rows / 10 Double KB Deadlifts
Choose an exercise/workout that corresponds to what you have not performed in the prior few days or what you’re least sore from. For the barbell movements, you may also consider adding a secondary lower skill body weight/DB exercise to create a superset.
Tomorrow we have Squats, Push Press and Kipping Pull-Ups.
4-5 Rounds of:
130m Sandbag Carry
Good old fashioned grunt work. Pick a heavy sandbag and walk to third ave and back. Challenge yourself!
CrossFit Group Class Programming Template
Wim Hof Seminar Today!!
Last chance to sign up for Michael C’s Wim Hof Method seminar today! It runs from 4-8pm and includes an intro to the method, breath work… and optional cold plunge!!
Donate to our Stonewall fund
Didn’t get a chance to donate yesterday? use this link to donate and we’ll sent 100% of the proceeds to the Sylvia Rivera Law Project and Marsha P Johnson Foundation!