Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Today’s Programming
STRENGTH
Option A (Mon): Front Squat 5×3
Option B (Tue): Deadlift 5×3
Option C: (Tue) Bench Press 3×5
Option D: (Mon) Shoulder Press 3×5
Option E: (Wed) Pendlay Rows 3×10
Notes:
For today’s strength segment, choose an exercise that corresponds to what you have not performed in the prior few days or what you’re least sore from. Pause Back Squats and DB Push Presses are programmed for tomorrow.
SKILL
Kipping Toes to Bars
Notes:
Focus on First the Kip Swing then adding in Progressive Kipping Leg Lifts. Prioritize maintaining Rhythm and gradually increasing ROM only as you can keep the flow.
METCON
AMRAP 8:00
Bike 16 Cals
8 Kipping Toes to Bars
Notes:
Bike Should take :45-1:00. 16 cals / 12 cals / 8cals
T2B: 8 Kipping / 6 Strict / 16 Supine Toes to Kettlebell
CrossFit Group Class Programming Template
Nicole, Theodora, Kristali and Meg back in November 2019. Can’t believe its been over a year since things have changed.