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FIT 03/29/18

Posted on by dafactoryadmin

Da Factory Training – CrossFit


Warm-up (No Measure)

20s On / 10s Off X 18

L-Sit Hold – Parallette Or Hanging

Back Extension Rocks

Straight Leg Sit Up

Repeat each movement twice before switching

Skill Work


Beg: Learn To Support

Int: Practice Rope Climbs

Adv: Complete 6 Legless Rope Climbs


Metcon (AMRAP – Rounds and Reps)

AMRAP in 15Min

7 Ring Dips

11 Knees To Elbow

15 KB Swings 1.5p/1#

*EMOM: 10 Walking Lunges

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