Workout of the Day
STRENGTH
Shoulder Press
3×8-12 Across
Notes
Perform 3-4 progressive warm-up sets followed by three sets of 8-12 reps at the same weight. Add weight from last week’s effort. Leave 1-3 reps in reserve.
METCON
2 Rounds For Time:
800m Run
10 Kipping Toes to Bars
10 Burpees
10 Kipping Toes to Bars
10 Burpees
Notes
This workout contains a 1 mile run at full volume, use this as an opportunity to lean into a challenging pace on the runs in this workout!
Toes to Bars
Partial ROM is also an option as long as you can get your toes above hip height.
6 Strict Toes to Bars
16 Anchored Sit-Ups
Run Options
Goal is sub 5′ per 800m run
Modify to 670 meters if needed
Air Bike
2000-2500 m or 1.5 Miles. 4-5′ timeframe
CrossFit Group Class Programming Template (WK3/7)
Jake holding the torch of fitness