Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Today’s Programming
ASSISTANCE 1
30:00 For Quality and Load
Bike 2:00
Bench Press 15 Reps
Farmer’s Carry 130m
Notes:
Bike: Keep it at a steady aerobic pace.
Bench Press: try to stay unbroken for 15, but make it challenging.
FC: Use two Kettlebells to talk down to 3rd ave or Homage Skate Park and Back
ASSISTANCE 2
3-4 Sets of:
:30e Copenhagen Plank
20 Theraband Face Pulls
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds of:
10 Alt Scorpion Stretches
10 Wall Facing Snow Angels + Retraction
10ea Single Leg Glute Bridge
Strength
A1. Single Arm Glute Briddge DB Floor Press
4 x 8 – 12 Reps Each
A2. Single Arm DB High Pull
4 x 8 – 12 Reps Each
A3. Plank w/Reverse Fly
4 x 8 – 12 Reps Each
METCON
EMOM x 15
1. 20 KB/DB Swings
2. 15 NP Burpees
3. 30 Alt Supermans
4. :30 Wall Sit
All smiles during Murph.
Coach David on the “Best Hour of Their Day Podcast” Also available on spotify, Youtube and most major podcast streaming services.