Workout of the Day
15 wall walks
60/45 cal row
30 alternating DB snatch @ 50/35#
Wall Walk Scaling:
a. volume: 5-10 full ROM reps
b. volume and/or ROM: 5-15 partial walks
c. wall holds: 5 reps x 10 sec hollow body inversion hold at wall, hands stay stationary
d. box pike handstand hold: 5 reps x 10 sec
Row should be a tough effort for 3-4 minutes. Scale volume back as needed.
Snatches intended to be muscle or power.
CrossFit Group Class Programming Template (WK1/9)
One of our long time former coaches and permanent members of the CFSBK family Jess Fox was recently diagnosed with stage IV cancer. Anyone who has worked with Jess knows what an incredible, kind and giving person Jess has been to us all. Now it’s our turn to give back and support her and Chris Fox in this challenging time. Please take a moment to visit the link below to visit her go fund me and learn more about what’s going on and how you can help. Let’s get entire CFSBK community is behind Jess and Chris.