Workout of the Day
STRENGTH
3-5 Progressive Sets
A1. 10 alt Back Rack Reverse Lunge
A2. 10-15 ea Three Point DB Row
Notes
Start with light loads and build across the sets on each movement. Rest about 1 minute between exercises.
METCON
“BASELINE”
For Time:
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Notes
Intent 3-7 min. Start at the top and work your way down! Pull ups can be strict or kipping, athlete’s choice.
Find the fastest pace you can move at today on your gymnastics without shorting your ranges of motion. #DavidIsWatching
CrossFit Group Class Programming Template (WK1/3)
Kris and Will during the work portions of Thursdays partner metcon
“Baseline”
Today’s metcon is a workout that’s been around the CrossFit world for a very long time. Some affiliates use it as their introductory workout to CrossFit, some use it as a regular benchmark and others use it around the beginning of the year. What’s nice about this workout is that’s fairly accessible to most people and hits all major muscle groups and is easy to push on!
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