Saturday May 11, 2019

Saturday May 11, 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
200m Run
+
Line Drills
Quad Stretch
Knee to Chest
Straight Leg Kicks
Cradle Stretch
Walking Samson
Straight Leg Inchworms
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Mobility
Pigeon Pose + Lat Stretch: 30 Seconds Each Side

Skills & Drills
TOES TO BAR
Focus: Rhythm
Movement Prep
10 Scap Pull-ups
10 Kip Swing Taps
5 Knee Up Taps
3 Toes to Bar (No Tap)

Movement Substitutions
Reduce Reps
Feet as High as Possible
Knees Up

RUN
Focus: Lean
Movement Prep
Each Partner:
20 Seconds Leaning Pulls
100 Meter Run

Workout Prep
100 Meter Run
5 Toes to Bar

Training
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar

Score is slowest round