CrossFit Believe – CrossFit
EMOM: Metcon (Weight)
WOD Briefing:
https://youtu.be/H4kPkLhS49s
5:30am Live CFB Class w/ Ashleigh
https://us04web.zoom.us/j/7936252221
Password: believe
12:00pm Live CFB Class w/ Ashley K:
https://us04web.zoom.us/j/5592235713
Password: believe
4:30pm Live KIDS Class w/ Lindsey:
https://us04web.zoom.us/j/7147299327
Password: believe
5:30pm Live CFB Class w/ Alan
https://us04web.zoom.us/j/7147299327
Password: believe
Friday April 24th 7:00pm – CFB CrossFit Trivia Night – Live on Zoom
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Warm Up:
Run/Walk 100m
10 Jumping Jacks
10 Toe Touch To Overhead Reach
30 Sec Wall Sit
15 Air Squats
30 Sec Plank Hold
15 Pushups
Then,
15 KB Swings
Or
5 Single Arm Devils Presses
Or
Warm Up To Clean Starting Weight
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Every Minutes On The Minute For 16 Minutes, Complete: (Rx+)
Odd: 40 Sec. Plank Hold or Wall Sit
Even: 3 Power Cleans
*You pick your own weight for this workout. You can raise the weight each minute or stay the same throughout. Your score is total weight moved.
24 Reps@105#
Score = 2520#
Or
3@85#
3@95#
3@105#
3@115#
3@125#
3@135#
3@145#
3@155#
Score = 2880#
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Every Minutes On The Minute For 16 Minutes, Complete: (Rx)
Odd: 40 Sec. Plank Hold or Wall Sit
Even: 8 Alt. Single Arm Devils Presses
Score: 64 Reps x Weight Used
Example: 64 x 35#DB = 2240#
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Every Minutes On The Minute For 16 Minutes, Complete:
Odd: 40 Sec. Plank Hold or Wall Sit
Even: 20 KB Swings
Score: 160 Reps x Weight Used
Example: 160 x 35#KB = 5600#
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