Ballston CrossFit » Monday, December 4, 2017
Best CF gym in Arlington | Call Us:703-688-2238

Monday, December 4, 2017

Strength/Skill Schedule
Monday:Press Complex
Tuesday: Front Squat
Wednesday: Bench Press
Thursday: 20MIN EMOM
Friday: Handstand Push ups/ Partner WOD
Saturday: Clean Complex/ “Naughty or Nice”
Sunday: Supersets/ Intervals


Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!


 

Strength:
Press Complex
5 x 1 (A)
2 Strict Press + 3 Push Press

Beginners –
Push Press:
5 x 5 Across

 

“Pet Rock”
4 Rounds for time:
10 Situps w/plate 45/25, Fx: 25/15
10 Plate Ground to Overhead 45/25, Fx: 25/15
10 Burpees to Plate (Must open hips on plate)
200M Run with Plate

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