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
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