Workout of the Day
AMRAP 8 MIN
200m run
65m single arm farmer carry, ea side (32kg/24kg)
-REST 4 MIN-
AMRAP 8 MIN
8 box jump, step down (30/24″)
16 russian KB swings
16 sit ups
-REST 4 MIN-
AMRAP 8 MIN
1/4 mile (400m) bike
8 deadlifts
8 each: side plank knee lift
Notes:
Workout A: Run to Green Ramp and back. Pick up KB on L arm and walk to 3rd ave. Switch to R arm and walk back.
Workout B: Challenge yourself to a slightly higher box than you usually use, and take your time setting up
Workout C: DL should be a moderately heavy weight you could do 10-15 reps at a time unbroken if asked. Scale back to regular side plank hold for 20 sec ea side if needed.
CrossFit Group Class Programming Template (WK6/6)
Welcome recent Foundations grads, Allie, Mario and Emily!
Thus ends the current cycle!
Today is the final day of our current 6 week cycle. Coach Whitney has been taking the reins on programming this past cycle and coach David will pick it back up tomorrow. The full detail and description of the cycle will be live on Monday’s post.
Do you have any feedback or thoughts? Take a minute to fill out the wufoo feedback form with your experiences on this past cycle or your thoughts group programming in general!