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CrossTraining – Sat, Feb 11

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Da Factory Training – CrossTraining

Warm up

Accessory work

Pick one complex to work

Gorilla Complex (No Measure)

4 Sets of

With an empty bar complete
8 Bicep Curls
8 High Pulls
8 Military Press
8 Tricep Extensions

Rest 1 min btw sets

Quadzilla complex (No Measure)

4 sets of
Complete with an empty bar
8 Static lunge (R)
8 Static Lunge (L)
8 bounce squat
8 sec squat hold


Metcon (Time)

As Partners Complete

60/55/50 Cal Bike

P2 20 BFSU

Immediately into

60/55/50Cal Ski

P2 20 Russian Twist (1-1)

Switch when p2 finishes


Metcon (Time)

Teams of 8 or class divided in 3

800 medball run

150 HRPU synchro (one rests)

50 Clean N Jerk half of the team synchro(135/93)

(4 working 4 resting)

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