Workout of the Day
STRENGTH
Shoulder Press
3×6-10 Across
Notes
Perform 3-4 progressive warm-up sets followed by three sets of 6-10 reps at the same weight. Add weight from last week’s effort. Leave 0-2 reps in reserve.
METCON
Every 3:00 x 5 Intervals
4 Wall Walks
16 Dumbbell Deadlifts
Sit-Ups or Tuck-Ups to 1:30 mark
Notes
Deadlifts
+/50s/35s/25s/-
Wall Walks
4/3 Full ROM
4/3 Partial ROM
CrossFit Group Class Programming Template (WK5/7)
Lucas and Emily with the old push pull
CFSBK Donation Drive!
Check out the info below for our seasonal donation drive. This year we’re teaming up with Vocal NYC to help those in need.
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