05/03/18

Posted on May 3, 2018 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

20s On / 10s Off X 16

Straight Leg Sit Ups

Leg Lifts

Mountain Climbers

Russian Twists

Skill Work

12min Rope Climbs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Min

30 Double Unders

20 BP OH Lunges 45/25#

10 Vertical Ring Row

2 Min Break

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Min

300m Bike

20 Alt Single Arm Hang Power Clean 50/35#

100m Ski

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