Workout of the Day
WARM-UP
3 Rounds:
16 Walking Lunges
16 DB Curl to Presses
16 KB RDLS
STRENGTH
A1: 1:30 Sled Push
A2: 10 Weighted Hanging Knee Raises
Notes
Perform 3-5 sets of the two movements.
The sled push should not be a maximal effort. You should be able to move continuously for the full 90 seconds and it should feel like an 80% effort.
ASSISTANCE
5 Rounds:
1:00 Sandbag Carry
1:00 Rest
1:00 Row/Bike Erg/Ski erg/Air Runner/Air Bike
1:00 Rest
Notes
Challenge yourself to lift a heavier sandbag than you have in weeks past!
CrossFit Group Class Programming Template (WK7/7)
Zach S made a triumphant return to CFSBK this week!
Lost & Found
The Lost and Found album is back! People. Take your stuff home with you. Who leaves a football?? We date when things are left behind and donate unclaimed items after 2 weeks to CHiPS.
THERES my shirt (sorry I’ll get it Wednesday)
That’s my jump rope in the small black bag. Will grab shortly
I loved this workout. Lots of different exercises and intensity levels, got to let it rip on the last couple of cardio pieces.