Workout of the Day
STRENGTH
A1: Pause DB Bench Press
3×12-16
A2: Bench Supported SA DB Row
3×12-16e
Notes
Superset the two exercises building in load as you progress.
METCON
21-15-9 reps for time of:
Air Bike Calories
Burpees
Notes
This should be a pretty quick workout. Don’t blow up on the 21 round and try to increase your intensity through the three sets.
Bike volume scale: 15-9-6 cals
CrossFit Group Class Programming Template (WK4/8)
A great shot from Coach Katie from our recent Strong Sets comedy show!
This Week’s Lost & Found
