CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Morning Mindfulness: 8am
Today’s Programming
STRENGTH
Deadlift
5-5-5-5-5
Notes:
Today’s Deadlifts should all be pulled from a dead start, no touch and go reps.
METCON
AMRAP 12:00
8 Ring Push-Ups
16 Kettlebell Swings
36 Double Unders
Notes:
Push-Ups: Ring / Strict / Banded, elevated or knee
KB: Unbroken and medium/heavy
DU: 36 DU / 27 DU / 16 DU / 36 Alt 2 / 52 SU
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
6 Squat to Crawl Out
6 Hand Release Push Ups
12 Alt Sit Outs
Strength
A1. KB Sumo Squat
4 x 8 – 12 Reps
A2. Sphinx Push Ups
4 x 8 – 12 Reps
A3. Russian Twists
4 x 20 – 30 Reps
Notes:
On the sumo squats, try to find something at home to elevate your feet.
METCON
AMRAP 10:00
10 Push-Ups
20 Kettlebell Swings
30 Low Box Runners
Michelle Z going for a sunday walk with her new best friend
Uncommon Sense: Gym Cleaning Policies, a Year in Review – Morning Chalk Up