Workout of the Day
STRENGTH
Notes
Using a Dumbbell or Kettlebell, work up to a challenging single of one Turkish Get-Up plus one windmill on each side.
METCON
AMRAP 15:00
5 Strict Chin-Ups
15 Kettlebell Swings
20 Alternating Step-Ups
Notes
Move at a steady pace on this workout. You should be able to perform 5 unbroken Chin-Ups for the first few rounds or all of this workout. If that’s too challenging add a band for assistance, if it’s too easy, add a dumbbell between the thighs or feet. The Kettlebell swings should be unbroken every round but on the heavier end. The step-ups may be bodyweight only or loaded with DBs, taster’s choice.
CrossFit Group Class Programming Template (WK5/9)
We bet this would look really cool on a T-shirt!!!
CFSBK Closed This Evening
CFSBK will be closing at 4:30pm today as we have an end of year staff dinner planned for this evening. Thank you so much for your understanding!
Are you still the most bummed? Here’s an at home workout you can do with zero equipment that will do the trick!
Gymnastics Assistance
3-5 sets of:
1:00 Handstand Hold
1:00e Side Plank
:30e isometric lunge hold
Metcon
AMRAP 15:00
20 Sit-Ups
15 Air Squats
10 Burpees or Push-Ups