Sunday May 12, 2019

Sunday May 12, 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 Row
Active Samson

Moderate Row
Reverse Lunges

Faster Row
Jumping Lunges

Barbell Warmup
5 Pausing Back Squats
5 Good Mornings
5 Elbow Rotations
5 Reverse Lunges (Each Leg)

Mobility
Couch Stretch: 1 Minute Each Side

Skills & Drills
ROW
Focus: Single Leg Rowing
Movement Prep
20 Seconds Right Side Row
20 Seconds Left Side Row
20 Seconds Both Legs Row

WALKING LUNGE
Focus: Knee Control
Movement Prep
10 Reverse Lunges
25’ Walking Lunge

BACK SQUATS
Focus: Knee Control
Movement Prep
5 Pausing Back Squats
5 Back Squats

Part I
Back Squat
Build to Heavy Set of 5

Part II
Females:
21-18-15-12-9: Row Calories
50′ Walking Lunge After Each Set

Males:
27-24-21-18-15: Row Calories
50′ Walking Lunge After Each Set