Monday April 15, 2019

Monday April 15, 2019

Events & Announcements

Get your body fat tested May 11 with Get Tanked. Register here: https://gettankedli.rezdy.com/308785/brooklyn-flatbush-crossfit-may-11th

Pull-Up Workshop Sunday May 19 – Sign Up sheet at front desk. Space is limited – Don’t wait.


Workout of the Day

Warm Up
200 Meter Run

Followed By….

30 Seconds
AbMat Sit-ups
Air Squats
Push-up to Down Dog
Kettlebell Deadlifts
Russian Kettlebell Swings
Box Step-ups
Box Jumps (Step Down)

Skills & Drills
Run
Focus: Bouncing Ball
Movement Prep
50 Meter Run

Hand Release Push-Up
Focus: Tension
Movement Prep
3 Hand Release Push-ups

Deadlift & Kettlebell Swing
Focus: Set-Up & Finish
Deadlift Movement Prep
3 Deadlifts

Kettlebell Swing Movement Prep
3 Russian Kettlebell Swings
3 Kettlebell Swings

Workout Prep
100 Meter Run
2 Hand Release Push-ups
2 Kettlebell Swings
2 AbMat Sit-ups
2 Deadlifts
2 Air Squats
2 Box Jumps

Training
2 Rounds For Time
400 Meter Run, 26 Hand Release Push-ups
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 Deadlifts (75/55)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)