Workout of the Day
STRENGTH
Back Squat
3×8-12 Across
Notes
Take 25:00 to perform 3-4 progressive warm-up sets followed by three sets of 8-12 reps at the same weight. Add weight or reps from last week’s effort. Leave 1-3 reps in reserve.
METCON
AMRAP 10:00
12 Alternating Weighted Reverse Lunges
18 Sit-Ups or Tuck-Ups
40 Double Unders
Notes
Reverse Lunges
Loaded anyhow with Sandbag, KBs or DBs
Scale up to 12/8 Pistols if you’d like and are able
Double Unders
40/30/20/10 Double Unders (~:30-45 effort)
60/40 Single Unders
CrossFit Group Class Programming Template (WK4/7)
CFSBK Staff board! We’ve still got a few more folks to add but she’s looking good! Thanks to JB for setting it up.
Sandbag Lunges
Check out some thoughts and variations on sandbag lunges by CrossFit OG Matt Chan. We recommend a high bear hug carry or an over the shoulder carry for today’s reverse lunges.