Workout of the Day
STRENGTH
4-5 sets for quality:
5-7 single arm suitcase deadlift + 50′ single arm farmer carry, each side
30 sec each: DB side plank
8-10 slider hamstring curls
130m jog
Notes:
These can be progressive sets!
Deadlift/Carry: Use a heavy KB or load up a farmer’s handle.
Plank: Scale back to bodyweight if needed
METCON
For Time:
50 burpees
Notes:
You gotta want it!!!
Intention is a sub-5 minute workout. If you know 10 burpees in a minute is unachievable for you today, then scale back to 45, 40, or 35 total reps. Don’t forget to count!
Preserve the stimulus of full range of motion burpees today and scale volume, rather than modifying to no-push-up burpees.
CrossFit Group Class Programming Template (WK1/6)
Coach Katie’s version of Mega Desk. 4 Screens fired up to program for her clients!
Sunday Lost & Found Roundup
Are you looking for your stuff? We have so much of it we keep some of it in outer space. Check out everything in the L&F Album. Photoshop by our own Aaron W
