CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Today’s Programming
METCON
5 Rounds for time of:
Run 400m
10 Power Clean and Jerks
Notes:
Run 400m / 270m :: Bike 24 cal / 18 cals / 2:00
Use a medium load for the clean and jerks. Something you could do for steady singles the whole workout or touch and go in 2-3 sets per round. (../115/97/75/55/..)
ASSISTANCE
3 Sets of:
8e Single Leg Barbell RDLs
12 DB Lateral Raises
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
12 Alt Supermans
6 NP Burpees
:30 Quadruped Bear Crawl
Strength
A1. Cross Body Single Leg Romanian Deadlift
4 x 8 – 10 Reps Each
A2. Single Arm DB Lateral Raise
4 x 8 – 12 Reps Each
A3. Side Plank Knee Raises
4 x 10 – 12 Each
Conditioning
AMRAP 12:00
6ea Single Arm Dumbbell Power Clean and Jerk
24 Mountain Climbers
12 Alt Single Arm KB Swing
Notes:
Count one foot for reps on the mountain climbers
Mo to bars.
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