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Fit 04/19/2018

Posted on by dafactoryadmin

Da Factory Training – CrossFit


Warm-up (No Measure)

20s On / 10s Off

Complete 3 Rounds At Each Station before switching

Piroutte L Sit Hold

Jump Tucks

Med Ball Russian Twist

2 Rounds

Skill Work

Rope Climbs

Beg: Learn To Support

Int: Practice Rope Climbs

Adv: 3 X L Sit Rope Climbs / Legless


Metcon (AMRAP – Reps)

40s On / 20s Off X 16

Front Squats 75/55#

Ring Rows

Single Leg Box Step Up 24/20#

Plank 2 Push UP

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