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

Bodyweight Upper Flow (No Measure)

2-3 Rounds:

8 Yoga Push-ups

8 Prone Snow Angels

8 Scapular Pull-ups

8 Side Plank Rotations/side

Weightlifting

Shoulder Press (5 x 10 E4MOM)

Every 4 Minutes athletes will perform 10 shoulder press, followed by 5 strict pull-ups or 15 Ring Rows & a 150m recovery row

Scaling:

Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.