Thursday May 9, 2019

Thursday May 9, 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
Weighted Class Interval Run
+
30 Seconds
Easy Bike
Straight Leg Swings (Right Side)*

Easy Bike
Straight Leg Swings (Left Wide)

Easy Bike
Down Dog

Mobility
Wall Pigeon Pose: 45 Seconds Each Side
Seated Straddle with Bar Assist: 30 Seconds Each Side (Center, Right, Left)

Skills & Drills
BIKE
Focus: Push

PLATE GROUND TO OVERHEAD
Focus: Plate Centered; Arms
Movement Prep
With Lighter Weight:
6 Plate Deadlifts
6 Plate Ground to Overhead

Build to Workout Weight and Repeat Sequence

Workout Prep
20 Seconds Plate Ground to Overhead
10 Seconds Rest
20 Seconds Bike Calories

Training
8 Rounds:
40 Seconds Plate Ground to Overhead (45/25)
20 Seconds Rest
40 Seconds Bike Calories
20 Seconds Rest