Zoom Class from Saturday, honoring Becky Conzelman.  CF Games Athletes, Adaptive Athletes, Everyday Athletes from all over the world. 

 

Warm-up: 5-15mins

10min EMOM

1- 15 Banded Good Morning

2- 6 Lateral Burpees Over Object

 

Focus: 10 mins

“KB Hell”

1min Russian KB Swings

1min Plank

x5

 

WOD: 6-10mins

Full Gym

10 min AMRAP

3 Deadlift HAP

6 HSPUs

 

Partial Gym

10 min AMRAP

3 Deadlift KB, DB, OO HAP

6 HSPUs

Aim for 7- 9 rounds

 

No Gym

10 min AMRAP

3 Deadlift HAP

6 Pike Pushups

 

Seated:

10min AMRAP

3 KB Deadlift HAP

6 Dips

 

Recovery 

Low Back Release

 

Class Schedule & Meeting IDs:

6:00am Class

CrossFit WatchTower

332-307-390

 

10:00am Class

Neuse River CrossFit

289-546-680

 

1:30pm Class

CrossFit Indestri

266–959-719

 

3:45pm CrossFit Kids Class

Steph & Jen

480-709-942

Message Kevin at (636)279-0611 for Password

 

4:30pm Class

CrossFit Indestri

711-226-833