Workout of the Day
ASSISTANCE
3-4 Rounds:
12-16 DB Pullovers @ 3 sec down
12-16 alt Seated Pike Overs (6-8ea)
Notes
Rest 30-60 sec between exercises.
Start with a light load on the pullover to get a feel for positioning and tempo, and then increase to something challenging for the rep range across the rounds.
On pike overs, the height you lift over is less important than the quality of your reps: strong, straight legs, controlled lift and lowering. Hands forward = more compressed, more challenging. Hands back = less compressed, more forgiving position.
TEAM METCON
AMRAP 18 MIN
80′ Sandbag Bear Hug Carry
80′ Dual KB Farmer Carry
10/8 Calorie Bike
Notes
In teams of three, rotate through full rounds of work. Intent is very high effort, high output, and then a longer rest period.
Pick a heavy bag and KB’s and get a bit reckless on the bike!
Carry Distance = 4 x 20′ Segments
CrossFit Group Class Programming Template (WK2/3)
The staff wall is complete!! Thanks to JB for putting this together. Too many cuties to process!!
We want to know what you think!
2024 is almost in the books, and we want to hear from YOU! Take a minute to fill out our feedback form to let us know what you love about CFSBK and what you’d like to see in 2025. Thank you for an incredible year—we can’t wait to hear from you!