FIT 10/31/2017

Posted on October 31, 2017 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

10-8-6-4-2

Jumping Jacks

Down and Up

Shoulder Taps

Air Squats

Strength Work

Overhead Squat

EMOM for 9 minutes. Start at 50%, perform 2 reps and increase weight as desired. Build up to daily double.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP In 9 minutes

12 Alternating DB Power Snatch, 55/35#

9 DB Facing Burpee Over DB

6 Toes to Bar

Metcon (AMRAP – Rounds and Reps)

AMRAP In 9 minutes

12 Goblet Squats, 2.0/1.5#

9 KB Swings, 2.0/1.5#

6 Chest to Bar Pull-ups

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