FIT 12/7/2017

Posted on December 7, 2017 by dafactoryadmin

Announcements

STAR WARS: Light vs. Dark
Sunday, December 17th from 8 – 2 PM.

NEW SHIRT ARRIVAL: “Legends Are Born In Da Factory” – $20

BOTM & Pantheon Games Shirts ON SALE:
1 for $15
2 for $20

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

20 seconds On / 20 seconds Off for 9 minutes:

Back Extension

Hollow Rocks

Leg Lifts

Skill Work

Metcon (No Measure)

Gymnastics – Bar
Beginner: Kipping Swing – Learn To Control

Intermediate: Work On Pull Ups / Toes to Bar

Advanced: Chest to Bar/Toes to Bar/Muscle Ups

Metcon

Metcon (Time)

2,000m Row

10-8-6-4-2

Ninja Squats

5-4-3-2-1

Wall Walks

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