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FIT 11/1/2017

Posted on by dafactoryadmin

Da Factory Training – CrossFit


Warm-up (No Measure)

20 seconds On/ 20 seconds Off

15 Rounds:

Hollow Body Rocks

Superman Rocks

Ninja Squats

Skill Work


Beginner: Ring row to support + Dip.

Intermideate: Straight arm kip swings.

Advanced: Establish max muscle-up.


Metcon (No Measure)

In Teams of 2,

8 Rounds:

20 seconds On / 10 seconds off

P1: Banded In-place Running

P2: Hold band in Squat

Metcon (AMRAP – Rounds)

In Teams of 2,

Every 3 minutes for 7 rounds:

Relay Run

40 yd Sandbag Run Shuttle, 60/40#

100yd Shuttle Run

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