FIT 01/10/19

Posted on January 10, 2019 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

AMRAP in 5 Min

10 Cal bike

20 Mountain climbers

10 SDHP

20 sec Handstand hold

Skill Work

Pull ups

Bar Muscle Up

Ring Muscle up

Metcon

Metcon (Weight)

EMOM – 16 min

Min 1: 15/12 Cal Row

Min 2: 6 Ring/Bar Muscle ups/C2B Pull ups (Remainder time plank position)

Min 3: 15 SDHP (95/63)

Min 4: 10 HSPU (Remainder time Wall sit)
Rest 3 Min then…

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Min

10 Cal Row

20 Leg lifts

40 Dubs

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