FIT 11/21/2017

Posted on November 21, 2017 by dafactoryadmin

Announcements

Mark your calendars!

11/23: Turkey Trot at 7:00 AM held at Tropical Park
11/24: Pot-luck & Flag Football at Tropical Park

Get sweaty before you get stuffed!

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

15-12-9-6-3

BF Sit Ups

Bicycle Kicks

Plank to Push Ups

Back Extensions

Metcon

Metcon (AMRAP – Reps)

AMRAP In 5 minutes

6 Cal Bike

3 Power Snatch, 135/95#

Metcon (AMRAP – Reps)

AMRAP In 5 minutes

6 KB Swings, 1.5/1.0#

3 Goblet Squats

Metcon (AMRAP – Reps)

AMRAP In 5 minutes

6 Box Jumps, 24/20″

3 Burpees

Metcon (AMRAP – Reps)

AMRAP In 5 minutes

6 In Place Lunges

3 Chest to Bar Pull Ups

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