Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p
Today’s Programming:
CrossFit
METCON
AMRAP 16:00
8 cals Air Bike
8 Kipping Pull-Ups
16 Tuck-Ups
Notes:
Aim for 5-7 rounds
KPU: 4-8 Strict or Banded / 8 Self Assisted (Pull-Up Grip)
Tuck-Ups: Modify to Sit-Ups or anchored sit-ups
ASSISTANCE
3-4 Sets:
A1: Supinated Standing Biceps Curls
8-12 full ROM + 4-6 lower 1/2 ROM
A2: Choose 1 movement:
1. 1:00e Side Plank
2. Seated DB Press or Bench Press
3. FFE Reverse Lunges (DBs)
Notes:
Choose a movement that rounds out your training based on the day’s you’ve come. FYI push-ups & 1/2 kneeling pressing are programmed for tomorrow
CFSBK @ Home
Warm Up
2 – 3 Rounds:
12 Alt Pike Toe Touches
12 Alt Around the World
:30 Reverse Plank Bridge
Strength
A1. Single Arm Military Press
4 x 6 – 8 Reps Each
A2. Kroc Row
4 x 8 – 10 Reps Each
A3. Bird Dog Knee to Elbow
4 x 12 – 15 Reps Each
Conditioning
Tabata 1:
Single Arm Sumo Deadlift High Pulls
*Alternate arms each round.
Rest 1:00
Tabata 2:
Mountain Climbers
Gabe hitting yesterday’s Metcon at 185
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