Wednesday May 8, 2019

Wednesday May 8, 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
Side Lunges
Slow Air Squats

Knuckle Drags*
Russian Kettlebell Swings

Active Samson
Kettlebell Goblet Squats

Kettlebell Strict Press (Right Arm)
Kettlebell Strict Press (Left Arm)

Warmup performed with one light kettlebell

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press & Reach
5 Stiff Legged Deadlifts
5 Front Squats

Mobility
Kettlebell Ankle Stretch: 1 Minute Each Side
Kettlebell Squat Hold: 1 Minute

Skills & Drills
FRONT SQUAT
Focus: Zombie Squats
Movement Prep
5 Pausing PVC Zombie Squats
5 PVC Zombie Squats
5 Front Squats

KETTLEBELL SWNGS
Focus: Zombie Arms
Movement Prep
With Lighter Weight:
5 Kettlebell Deadlift
5 Russian Kettlebell Swings
5 Kettlebell Swings

Workout Prep
2 Rounds Build to Wokrout Weight
5 Front Squats
5 Kettlebell Swings
100 Meter Run

Training
For Time
21-15-9
Front Squats (135/95)
Kettlebell Swings (70/53)
400 Meter Run