Workout of the Day
PARTNER METCON
For Time:
3000m Row
400′ DB Suitcase Walking Lunges (50/35/20# ea)
100 Burpees
Notes
Intent: 20-28 min workout, with a 30 minute cap. Utilize your scaling options to finish your version of the workout under the cap!
You and a buddy will accumulate the total work listed as a team, chipper style, trading off as desired. Aim to split the work evenly. The entire row must be completed before moving on to the lunges, and again to the burpees.
Example method:
Partners trade 300m row segments, 5 intervals each.
Partners trade 40′ segments of lunging, 5 each.
Partners trade off quick sets of 5 burpees!
Lunges: 20′ segments across the gym. Start with toes behind the near line and finish with heels beyond the far line. Turn and repeat. It might be tempting to cut your last few inches short, but hold the standard on each segment.
Scaling Option A – scale weight as needed
2400m Row
320′ Lunges
80 Burpees
Scaling Option B- scale weight as needed
1800m Row
240′ Lunges
60 Burpees
CrossFit Group Class Programming Template (WK1/8)
Check out CFSBK alumni David “The Golden God” Genat on the 2nd season of Deal or No Deal Island now streaming on Peacock! On top of being a former member, David is a two-time veteran of “Survivor Australia” and the winner of an “All-Star” season. We’re rooting for you DG!!!
Cancellation Policy Update
Effective last week, members who no show or late cancel their classes will no longer have that class deducted from their weekly membership.
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