FTI 12/14/2017

Posted on December 14, 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)

Shuttle Sprint Drills

Metcon

Metcon (AMRAP – Reps)

40 seconds On / 20 seconds Off:

Station 1: Double Squat Wall Balls, 20/14″

Station 2: BP Burpees

Station 3: BF SIt Ups

Metcon (AMRAP – Reps)

40 seconds On / 20 seconds Off:

Station 1: KB SDHP, 1.5/1

Station 2: Goblet Squats

Station 3: Russian Twists

Metcon (AMRAP – Reps)

40 seconds On / 20 seconds Off:

Station 1: Box Jumps, 30/24″

Station 2: Single Arm STOH , 50/35#

Station 3: Banded In Place Running

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