CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
Today’s Programming
CrossFit
METCON
AMRAP 20:00
15 Calorie Row or Bike
10 Kipping Pull-Ups
15 Wall Ball Shots
Notes:
Aim for around 5 rounds moving at an aerobic pace.
Bike/Row: Use this more as an active rest than a hard sprint.
WB: Challenge yourself to go unbroken!
Pull: 10 Kipping / 10 Strict or Banded / 10 Self Assisted
STRENGTH
3-5 Sets: (15:00)
10-15 Barbell Upright Rows
8-12 Barbell Curls
10-12 Seated Bent-Over Reverse Flys
Notes:
Perform the two barbell movements in succession then use a lighter set of dumbbells or plates for the bent-over flys.
CFSBK @ Home
METCON
30:00 EZ Pace
1:00 Jumping Jacks
12ea Turkish Sit Ups
:30ea Side Plank
1:00 Low Box Runners
6ea Single Arm Man Makers
Cash Out
A1. Single DB Skull Crushers
4 x 12 – 16 Reps
A2. Single DB Bicep Curls
4 x 12 – 16 Reps
*If your weight is light, you can perform both movements as single-arm exercises.
Fit55 @ Home
Warm-Up
3 Rounds:
5 Inchworms
5e Single Arm Scaption Raises
5e Side Plank Ups
Strength
4-5 sets on each side of the following complex:
8e Single Arm Sumo Deadlifts High Pulls
8e Single Arm Floor Presses or Push Ups
*Rest about :30-1:00 between sides
Interval Conditioning Circuit
4 Rounds
3:00 of continuous effort:
6 Burpees
9e Single Arm Thrusters
12 Sit Ups
Rest 1:00 between rounds. Begin each round with the Burpees.
Kyra with a great bottom position during FFE Reverse Lunges