Workout of the day

1.30.15

Warm-up:

200m Run
10yds – Over/ Over/ Under, Inchworm
12/6ea – Stationary Spiderman with Rotation, Groiner, T-Spine Bridge, Crab Hip Extension
2 Rounds of — 10 KB Goblet Squats each, 10 Swings, 10 SA Pass Throughs

Strength/Skill:

1)  Front Squat + Push Jerk 5 x 4+2 — Rest 2min
2)  BB Inverted Row 4 x 5 + Max Push-up Iso Hold — 90s Rest

Conditioning:

*Open 12.3 — 18min AMRAP*
15 Box Jump (24/20)
12 SH2OH (115/75)
9 TTB

  • Updates & Announcements

    Schedule Change Effective October 1, 2014
    22.09.2014

     

    Belle City CrossFit will be changing class times starting in....

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