Announcements

Effective April 1

5:30 PM for Adult Classes Sunsets. Night Classes will Continue as is 4:30 & 6:30 pm

CF Barbending – CrossFit

Warm-up

FBB Midline Prep (No Measure)

3 Rounds:

:30 plank

10 side plank rotations/side

10 Jefferson Curls @ 3030

Metcon

Metcon (Weight)

EMOM x 24 Minutes:

1 – 100ft KB Farmer carry

2 – :30 Jump rope

3 – 100ft KB Rack Carry

4 – 10 calorie machine
Scaling:

All Athletes can maintain the structure of this workout. Athletes should select the heaviest load they can Rack carry unbroken for 100ft. Similarly, choose the machine that challenges you to knock out 10 calories with some time to spare.

Finisher

Metcon (Checkmark)

Tabata Hollow Hold