Saturday April 13, 2019

Saturday April 13, 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
30 Seconds:
Easy Jog in Place
Quad Stretch
Knees to Chest
Mountain Climbers

Moderate Jog in Place
Straight Leg Kick
Walking Samson
Top Half Burpees

Faster Jog in Place
Side Lunge
Slow Air Squats
Easy Burpees

Mobility
90s Scorpion Stretch (45s / side)
45s Up-Dog

Skills & Drills
Toes to Bar
Focus: Arch
Movement Prep
20 Second Arch Position Hold on Floor
10 Seconds Arch Position Hold on Bar
5 Kip Swings
5 Knees to Chest
3-5 Toes to Bar

Movement Substitutions
Reduce Reps
Feet as High as Possible
Knees to Chest

Burpees
Focus: Roll vs Snap
Movement Prep
3 Spidermans Each Leg
3 Frog Hops
3 Rolling Burpees
3 Snapping Burpees

Running
Focus: Wall Drill
Movement Prep
20 Second Jog in Place with Back to Wall
100 Meter Run

Workout Prep
100 Meter Run
5 Toes to Bar
5 Burpees

Training
For Time
21-18-15-12-9-6-3
200 Meter Run
Toes to Bar
Burpees